3×1@max + kirjaa ka

• 20-20-20-20 of:
BB Front Rack Walking Lunge 20-20-20-20 reps unbroken (alternate)
Sali con il carico di set in set sino a fare l’ultimo set con un carico massimale.

10 Minute AMRAP

10 Thrusters #95/65
10 Pull ups
20 DU

5 rounds + 1

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

Sustainable max. reps in 40-45” of

Bike
WB
Ring row
Knee raise
Banded wall sit & clamshell

emttl

For time:

150 KB Swings (53lbs)
You stop you run 200m

50, 25, 25, 25, 25

15' AMRAP of:
Run 200m
Plank
Burpees

3 people on team.
Score is total number of burpees

-Run Laps(2 BB Courts=133 Meters)
10-9-8-7-6-5-4-3-2-1
-Hang Power Cleans (135/95)
1-2-3-4-5-6-7-8-9-10

Work up to a heavy weight in TGU's - both arms

3 rounds of max reps on bench press, at 65% of your 1RM- 135 lbs

For reps:
2 minute row - for calories
2 minute DU's
2 minute situps
2 minute shoot thrus

3x200m run

5 rounds for time
5 Deadlifts 80/60kg
100 SU