21.15.09 - For Time
► Thrusters
► Burpees Over Bar

Sama kuin Sali

A)
Emom - 25 min
3 x Sit Up
2 x Squat
1 x Pull Up

B)
10 Rounds of:
1 Circle Lap
20 Single Unders

3 x max

3 x 14

Lämmittelyt:

5 x pelkkä tanko
5 x tanko + 1 korotus
5 x tanko + toinen korotus

15-12-9-6-3 reps for time of:

Chest to bar pull-up
135pound clean and jerk
Push up

Het is lekker weer, geniet er van.
En laat je verassen vanavond!

STRENGTH:

5/3/1/10
Push Press
Skull Press

15/12/9/6

METCON:
A)
AMRAP 10 min
3 x snatch (95 lbs)
6 x push jerk (95 lbs)
9 x box jump

B)
3 Rounds of:
21 x thruster (45 lbs)
15 x pull-up
9 x burpee

3 Rounds of:
15 x dumbbell thruster (5 lbs)
12 x ring row
9 x burpee

3 x 8/leg

For time
8 squatclean+push jerk @ 52,5kg
750m row
8 squatclean+push jerk @ 52,5kg
500m row
8 squatclean+push jerk @ 52,5kg
750m row
8 squatclean+push jerk @ 52,5kg