Aikaa vastaan:

• 500m soutu
• 40 ilmakyykky
• 30 swingi (ven.)
• 20 rengassoutu
• 10 burpee over box

Laita käyttämäsi kuulan paino ja boksin korkeus kommenttikenttään

Kaverin kanssa, ygoigo
Amrap12:
Partner 1: Machine
Partner 2: 5 ring row-10 box step up or jump-15 sit up*
-vaihto aina yhden kokonaisen kierroksen jälkeen-
*10 reverse plank knee drive

For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders

squat bottom pos. one arm KB press 3x5/5

front squat 3x3 @ rpe 7, 2' rest

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

2rds(8)
10 pass through
10 halo
10 jax

W.O.D(20)
3 giant sets-choose load
50m farmers carry
10 sh press
50m farmers carry
10 rev fly
50m farmers carry
10 tricep ext
50m farmers carry
10 mbsu/ghdsu
50m farmers carry
10 push up row
50m farmers carry
10 strict pull ups(mod as needed)

bench/strict
6x1 hvy across

Finisher
2 min chest opener
30 over unders
30 v ups
:60 sec tuck hold

Overhead Squat 5 x 2
Power snatch from the floor

1-1-1-1-1-1-1-1

Vincent Gap to Bighorn Mine
3.82 miles

Deadlift 5-3-3-1-1-1 reps

20 minutes of SLIPS practice, before and after (scales, L-sits, inversion (handstands), planks, and stretching)