AMRAP 20 Minutes
Row 250/200m
15 Power Snatch 75/55lbs
2 Legless Rope Climbs

5 x 8 etukyykkyä

For time with 25min time cap:

45 hang squat clean 60/40
5 bob every time barbell touches floor

45 HSPU
5 v-sit up every time coming off the wall

45 C2B
5 push up every time letting go of bar

45 WB
5 jumping lunges every time ball hits floor

2 RDS:
02:00 STO 40/25
00:30 Rest
02:00 Hang Power Clean 60/40
00:30 Rest
02:00 GHD Med Ball Throw 6/4
00:30 Rest
02:00 Burpee
00:30 Rest

• 5-5-5-5-5 of:
BB Jerk 5 reps
Riscaldati progressivamente e poi in 3 sets sali sino ad una quintupla pesante ma ripetibile per altri 2 sets.

50 double unders
then
10...1
hspu
kb thrusters @24/16
then
50 double unders

10min EMOM:

10 Russian KBS + 10 Air Squat

Ohje: Rauhalliseen tahtiin. Heilauta kuula silmiesi tasolle. Sinulle pitäisi jäädä 20-30sec lepoa jokaiselta minuutilta. Skaalaa kuulan paino ja toistomäärät itsellesi sopiviksi

5000m row for time

Summer special

Mobility