Thruster

1-1-1-1-1-1-1-1-1-1

• 3 Round not for time of:
Weighted Push Ups 10 reps unbroken
(Utilizza come zavvorra una Vest oppure dei bumper sulla schiena)
Assault Bike 1:00 @ 70-80% MHR
Weighted Ring Rows 10 reps unbroken
(Utilizza come zavvorra una Vest oppure dei bumper sul petto)
Assault Bike 1:00 @ 70-80% MHR

For time:
- 5 rounds of Cindy
- Isabel
- 5 rounds of Cindy
- Grace
- 5 rounds of Cindy
Rest 5’

For time:
- 400m sled push 25/50kg
- 40 abmat sit ups
- 40 Deadlifts 40/60kg
- 40 burpee box jump overs
Rest 5’

For time:
- 30 Front squats 40/60kg (no rack)

Isabel is 30 snatches 40/60kg (power is ok)
Grace is 30 c&j 40/60kg

Time cap 55’ for total set

Overhead walking lunges 4x 5m

5 x 10 Bench Press + 10 weighted push-ups

0-15.00
21 thrusters @60
15 c&J
9 snatch
6:42

15.00-40.00
Helen
3rft
400m run
21 kb swings 32kg
12 pullups
11:19

40.00-60:51
50 alt pistols
40 deadlifts @84kg
30 HSPU
20 toes to bar strict
10 muscle ups (4 ring + strict Lsit)
20:51

200m sprint
10 Chest to bar
10 Push ups
10 Squats
10 Burpee-pull ups
10 Toes to bar

1000m Row - 3:45
Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 3x325, 2x345, 2x355, 5x275, 5x300
Metcon - 1Rnd: 50 Kbs (35), 20 K2E, 40 Kbs (45), 20 K2E, 30 KBs (53), 40 situps, 20 KBs (70), 50 situps

Do 5 Rounds of the following:
1 round Cindy: 5 pullups, 10 pushups, 15 air squats
1 round Mary: 5 HSPU, 10 Pistols, 15 Pullups
rest in time left
take 1 minute rest.

Then go immediately into 5 rounds of the following:
For 2:00 - do:
2 rounds of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
then in time remaining do AMRAP of Burpees
Rest 1 minute and repeat

4 Rounds (rest for as long as you need between each round)

Row 250 meters
10 Front squats (95lbs)
5 burpes

152,158,159,159