Run 4mins Easy
*Pick up your pace for the last 10-15sec of each minute - Not a full sprint, just faster.
+
2 Sets NFT
6 Single Arm KB Clean and Push Press R
6 Single Arm KB Clean and Push Press L
4 Burpee Box Jump High
*warm up in nature - make each BBJ explosive to a tough height.

Amrap 33 in team da 2
44 thrusters kb 24kg
44 frog plank
44 sumo frog jump
Durante il lavoro del compagno si alterna un giro di riposo ed uno di lavoro con a scelta uno tra:
Wall sit
Plank
Hollow

For Time
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (135/95)
Run 400m

Equipment Free
For Time:
27-21-15-19
2-Count Flutter Kicks
HSPU/Pike Push up
400m Run

3 rounds for time with partner, reps per person

100m ski erg
5+5 devil press 2x15 kg
10m oh walking lunge 2x15 kg + 10m farmer’s walk 2x15 kg

10 min AMRAP

10 burpee box jumps 20/24"
10 single DB thruster L @ 22.5/15kg
10 single DB thruster R

Rest 2min

12 burpee box jumps 20/24"
12 single DB thruster L
12 single DB thruster R

Rest 2min

14 burpee box jumps 20/24"
14 single DB thruster L
14 single DB thruster R

50-40-30-20-10
Deadlift
Hang Power Clean
Situps
Back Squats

Run 400m at the end of each round

3 kierrosta, 20 time gap

Kyykkyhyppy kuminauhalla 15
vuorikiipeilijä x 12
Punnerrus + maastaveto x 12
hyppy 180 astetta painolla x 12,
Db x 2 clean + työntö x 12,
Burpee sivulaukalla x 12

Soutaessa tasainen vauhti ja raakarinnallevetojen ensimmäinen maasta, loput riipusta.

• In 5 Min O’Clock of:
BB Squat Snatch (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti.