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OPTIONAL FINISHER (ALL)
2 SETS
10/10 Single Arm KB Upright Row
:30/:30 Single Arm KB Overhead Hold
1:00/1:00 Calf Rolling

A: Upphopp 8x3
B: 4rft
DB FC Lunge walk x16 steps
Ring Dips x5
C1: DB Shoulder press 2set
C2: Wall sit 2set

Skill Handstand

- harjoitellaan käsilläseisontaa seinää vasten vaiheittain. tarkoitettu niille, joilla haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
20-40 DU/SU

On The 2:30 x 6 Sets :

11-9-7-5-3-1

• Start around 60-65% & Build.

7 min AMRAP:
• Single Arm Alternating Devils Press 30/20#
Goal: 70.

For time

• ¾-mile run (1,200 meters)

• 16 rounds for time of

  • 8 toes-to-bars
  • 8 burpee box jump-overs

• 47 goblet squats

  • ♀20-inch box and a 53-lb kettlebell
  • ♂24-inch box and a 70-lb kettlebell

• ¾-mile run to commemorate the three out of four SEALs killed on the ground

• 16 rounds to commemorate the 16 service members killed during the rescue attempt

• 8 toes-to-bars to commemorate the eight Night Stalkers

• 8 burpee box jump-overs to commemorate the eight SEALs

• 47 goblet squats for the MH-47 Chinook that was lost

C2B proge

4 rounds:
40 DU
5-10 c2b
5 burpee to target
- rest 1min

OPTIONAL COOL DOWN
1-2 SETS
10 Slow Alt. Scorpions
1:00/1:00 Lizard Pose
1:00/1:00 Couch Stretch
-Rest As Needed b/t Sets-

For time

• 2 power cleans
• 3 box jumps
• 4 chest-to-bar pull-ups

♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box