Choose between Mary or Cindy

20 min AMRAP21 wall ball
15 box over jump
9 power clean 60 kg

For time:
24 cal ergo
24 db squat
24 cal ergo
24 db front rack lunge
24 cal ergo
24 db thruster
24 cal ergo

M rx 2x20
N rx 2x15

4 rounds for time:

15 cal Echo bike
15 kb swings
20 m double db walking lunges

VX7A

RestDay!

E.M.O.M. 20'
► 05 DeadLift - 1'
► 30 DU - 1'

Every 2:30 x 6
3 Thrusters From The Floor
- Add weight each round and build to days heavy 3RM

Taistele läpi:

20 kyykkyä
10 punnerrusta
20 pistoolikyykkyä

20 kyykkyä 10 sek pidolla alhaalla
10 punnerrusta 20 sek pito ylhäällä
20 pistoolikyykkyä 10 sek pito alhaalla

20 kyykkyä
10 punnerrusta
20 pistoolikyykkyä

Lämmittelyksi 50 burpeeta ja 50 askelkyykkyä

Power snatch

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 60%1RM Snatch

– Rest 2:00 –

EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 65-70%1RM Snatch

– Each minute is a 30-sec AMRAP of Power snatches @ 60% and 65-70% 1RM snatch, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row @2k tempo
2min rest
4min amrap
4 DB Devil press
8 DB Box step overs
2min rest
4min row all out for meters