A: Bench press amrap @ 68kg
B: front squat 1-1-1+ amrap sista setet
C: Kb push ups 2xMax @ rpe 8
D: Banded triceps extensions 2xMax

In pairs, YGIG:
- 100 cal assault bike
- 60 goblet squats
- 50 dumbbell snatches
- 40 burpee box jump overs
- 50 DB snatches
- 60 goblet squats
- 100 cal assault bike

Time cap 16 minutes (?)

2 rft
30 cal bike erg
30 push jerk 60kg
30 ctb
30 lateral burpees

Push press
5x10

For time : ( Partioned as liked )

40 RMU
80 Calories Row
120 Wallballs

TC 20

A,
5 rounds for quality of:
Sled Drag, 1x bodyweight + Sandbag Bear Hug Carry, 40/30kg 30m
10 Dumbbell Floor Press, pick load

Dumbbell Floor Press- heavy

B,
Teams of 2 - for time:
40 Power Snatches,61/43kg
50 GHD Sit-ups
60 Kettlebell USA Swings, 24/16kg
50 Bike Calories
60 Kettlebell USA Swings,
50 GHD Sit-ups
40 Thrusters, 61/43kg

Complete in teams of 2. One person works at a time, switch as often as you like.

Goal: Sub 25 mins

C,
3 rounds for quality of:
5 Double Kettlebell Front Rack Box Squats, pick load
15 Reverse Hypers, pick load
3 Glute Bridge Walk Outs
Rest 2 mins

Double Kettlebell Front Rack Box Squats- 3 secs down and up; moderate weight
Reverse Hypers- 2 sec pause at top

ACCESSORY

3 rounds:
10-15 ring push ups
15 db lateral raises
- 1min rest between rounds

• kässäripunnerruksiin apuliikkeitä 😊

4 rounds of:

500m row
12x AMSU
8x Burped over rower

For time:
50 Row Calories
25 Power Snatches
50 Toes-to-bars
25 Power Snatches
@61/43

Metcon:
Aikaa vastaan:
40 cal row
40 wall ball
40 box jump
40 burpee
40 cal row

*Kahden minuutin välein - 5 x maastaveto @50%. Eli noin 50% maastavedon ykkösmaksimista tankoon. Kello piippaa kahden minuutin välein, jolloin keskeytetään muu tekeminen ja siirrytään tekemään viisi maastavetoa. Tätä jatketaan kunnes viimeinen soutu on tehty.