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

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.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(16)
On the 2:00 x8
10 s/a dumbbell overhead lunge
20 russian twist
10 dumbbell hopovers

Finisher
60 rtw
1:00 samson per

AMRAP 18' OF:
10 THRUSTER 40/25 - 30/20
10 BURPEES OVER THE BAR
10 SNATCH

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold