Por parejas, AMRAP
8 estaciones, 90 sec ON, 30 sec OFF:
- Cal row.
- HSPU.
- Wall Ball shots (9/6 kgs).
- Toes to bar.
- Deadlift (60/45 kgs).
- Tire flip.
- Burpees over the bar.
- Shoulder to overhead (40/25 kgs).

EVENT 2A

AMRAP | 4 minutter

00:00 - 04:00

4 50m sprint down/ups
Max D-ball/Sandbag cleans (50/40kg)

Event 2B afvikles i forlængelse af Event 2A og starter når uret viser 04:00

(1) Hver atlet udfører to af de fire sprint sæt.
(2) Udføres som 'Down/up + 5m sprint' x 10 - først når makker er tilbage på pladen må anden person starte sin runde.
(3) D-ball/Sandbag cleans er med fuld lockout i hofte og kontrol ovenpå skulderen - udføres 'You go, I go' uden krav til fordeling.

Event 2B udføres i forlængelse af Event 2A

EVENT 2B

FOR WEIGHT | 7 minutter

04:00 - 11:00

2RM Hang clusters

(1) Atleterne starter med én tom vægtstang og loader og deloader selv efter behov.
(2) Der er ikke begrænsning for antal forsøg.

SCORE IS amount of weight done in 2B

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Diamond Push Ups 7-10 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Butterfly Sit Ups 15 reps

• 7 Min AMRAP of:
BB Overhead Squats (50/35Kg) 3 reps
Toes to Bar 3 reps
BB Overhead Squats 6 reps
Toes to Bar 6 reps
BB Overhead Squats 9 reps
Toes to Bar 9 reps
Etc.

5 AMRAP
10 goblet squats
10 burpees over KB

6 x
10 Scapular protractions https://vimeo.com/175146552
10 scapular retractions https://vimeo.com/175147428
20 Hollow rocks https://vimeo.com/175042312

Tempaus sylistä

3 x 3

Tempaus polven päältä

3 x 3

STRENGTH

Every 2:00 x 5 sets
4 Tempo Back Squat (31X1 tempo)

WOD

4 sets
AMRAP 2'
5/5 SA KB Hang Clean @1x16/12kg
5/5 SA KB Thruster
10 Hanging Leg Raise
1' Rest between sets

Rx+:
Kettlebell @24/16kg
Toes-to-Bar

ACCESSORY

3 rounds of:
10/10 Kneeling Lateral Leg Lifts
45s Reverse Plank

3 rounds for time of

. 15 inverted burpees (supine to handstand)
- 1,000-m row
- 15 burpees over the rower

For time

• 50 dumbbell box step-ups
• 40 box jumps
• 30 dumbbell thrusters

♀ 20-inch box and 35-lb dumbbells
♂ 24-inch box and 50-lb dumbbells