6 min AMRAP

3 cal row
7 thrusteria käsipainoilla

”31 Heroes”
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

One partner working inside. Continuous 400 Meter Run with Wreck Bag (70/50). Switch upon return from run.

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Conditioning

5 rounds of:

3 Rope Climbs 15′ // 3 strict pullups
12 Ring Dips
20 Calories Row // 60 DU // 400 m RUN - pracujcie nad słabymi stronami!

Rest 1:1

Time Cap:
(2:30 TC x 2 = 5) x 5=25

Clean x 1

Lepoja

4x10 Back Squat

WOD:
4 Rounds of the following
- 400M Run
- 50 Air Squats

Post:
3x1Min Plank

Maastaveto

5 x 5

Body Armor
Turkish Get Up: Build to a Heavy 1 on Each Arm
Followed by…
21-18-15-12:
Kipping Handstand Push-ups
Toes to Bar

Lämmittely leikkiä ja mobility

Tehdään kärrynpyöriä ja kuperkeikkaa

12min amrap
6x istumaan nousu
4x burpee boxin yli
8× kyykkyä

Loppuvenyttelyt

Joka alkava min for 12 min

5 valakyykkyä sopiva paino
3-5 leuanvetoa