3 x 6 V.2/120s (2-0-X-1)

4 x 4 V.2/120s

(7kierrosta)
1 x pushups (1/2/3/4/5/6/7)
2 x kb swing 16kg (2/4/6/8/10/12/14)

(7kierrosta)
2 x pushpress 16kg (2/3/4/5/6/7/8)
4 x Kb swings, us (4/6/8/10/12/14/16)

(7kierrosta)
3 x burbee (3/4/5/6/7/8/9)
4 x swing 16kg (4/6/8/10/12/14/16)

Aika 13:19

Warm Up
Butt kicks
High Knees
Side Lunges
Regular Lunges
Inch Worms

Workout
2 mile partner run, no slower than your last ACFT 2 mile pace.

Accessory Work
2 Rounds
1 min side plank right
1 min side plank left
30 Crunches
15 bicycles each leg

Cool Down
Cadet Let PRT

Location: USC Upstate
Uniform: Winters

For time:
5 times up and down to the hil.

Tekniikkaa + työsarjat.

20 rounds for time with partner in style you go i go:

1 jumping bar muscle up
2 deadlifts 100/75 kg
3 double kb snatch 20/16 kg
4 burpees
5 cal AAB

Tc: 26 min

Amrap 6'
15 front squat 42.5kg
15 ttb
Rest 4'
Amrap 6'
12 ctb
8 shoulder to overhead
Rest 4'
Amrap 6'
5 deadlift 102,5kg
3 ring mu

Light Bell Bastard in Three AMRAPs

AMRAP from 0:00-6:00
3 Kettlebell High Swing (16/12 kg) (right)
3 Squat Frontal Raise (16/12 kg)
3 Kettlebell High Swing (16/12 kg) (left)

AMRAP from 7:00-27:00
1 round is 1-2-3-4 reps of:
Double Kettlebell Hang Clean (2 x 16/12 kg)
Front Squat
Snatch
(Broken set penalty: 10 Crush-Grip Push-Ups)

AMRAP from 28:00-34:00
Any Type of Push-ups
Choose one
/ standard, modified, one leg, one arm,close grip,diamond,handstand,spiderman…/

YGIG
80 cal row
10 rnds
5 Thruster @42,5
5 pull up
10 rnds
5 C&J @42,5
5 T2B
10 rnds
5 power snatch @42,5
5 Bar over burpee
80 cal row