25min amrap

ODD rounds:

15 cal Row
15 Rower over Burbee
30 Sit Up

EVEN rounds:

30 cal Bike
15 Overhead Squat (40/30kg)
30 Sit Up

Metcon, 30 wall climbs, 60 pull ups, 90 burpees, 120 press ups, 150 squats to step. 34:09. Killer, with Paddy K, Jerry, Cootes, Degsie and Abacus Bragg.

Ring dip – (3 to 4) x (5 to 20) @ 4/3/2/1 reps from failure

Iso sali varattu klo 14-15
Ryhmä täynnä

4 RFT

• 15 Burbees
• 5 Deadlifts 60kg
• 5 Hang Power Cleans 60kg
• 5 Front squats 60kg
• 15 GHD situps

Find your daily max for 2 rep snatch.
Then drop some weight and do 5x2.

4 Rounds For time:
20cal assault bike
10 Over head squat 60kg

5 Rounds:
AMRAP 4:
30/20 Calorie Row
30/20 Calorie Skierg
AMRAP Cals on Bike
Rest 4:00 between rounds

3 rounds:
8/8 rumainian split squats @ 20lbs dbs
8/8 1 arm seated DB press @ 40lbs
8 strict chin ups
+
2 rounds
15 cuban curls @ 10lbs dBs
10/10 pallof press

Hang squat snatch 3-3-3-3-3-3-3 reps