Work in pairs.
AMRAP 30
18 Front squats 70/55
18 Wall walks
30 Front squats 60/45
30 Pull ups
42 Front squats 50/35
42 Hspu/push ups
18 Db snatch
18 Abmat sit up
30 Db lunge
30 Abmat sit up
42 Db lunge
43 Wall balls
18 Burpee box jumps
18 Calories
30 Burpee box jump overs
30 Calories
42 Deadlift 50/35
42 Calories

In teams of three:
* One is always rowing
* Other two: you go I go, divide reps anyhow:
- 20 box jump (60/50)
- 40 medball thruster w/ partner (9/6)
- 60 KBS (24/16)
- 100 SU.

Member A starts rowing, members B & C start doing box jumps, thrusters etc. When B & C have completed one round, B goes to rower and A & C complete one round of the other movements. Then C goes to rower etc.

Result: CALORIES ROWED

find a daily heavy 1RM

A: Bench press 10x3@67,5%, amrap sista setet
B: Snatch DL +Snatch pull x5
C: Front squat 4x3
D: Incline lat pull downs 3set
E: Sled sprint 6x2x10m

Nousevat painot up to 83% jerk 1rm. Aloita haluamastasi painosta.

6x (2 Front squat+ jerk)

10'min

45"sec Ski

10m Bear walk
10 Pronate swimmers
10 KB swings
10 Ring rows biceps grip
10 Ring face pulls

Toteuta kaikki painot, ajattele toistoissa voimakasta vetoa lantiolle ja nopeaa alle menoa.

2x (2 hang power clean+jerk) 45kg
2x (2 hang squat clean+jerk) 45kg

3x hang power clean+jerk 55kg
3x hang squat clean+jerk 55kg

For time

21 squat snatches
42-cal row
15 squat snatches
30-cal row
9 squat snatches
18-cal row

♀65 lb ♂ 95 lb

Make up a session from earlier this week that you missed
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)