AMRAP 12 min

4-6 HSPU / team member (OPEN standard)
10 Alternating Pistols (or other Single Leg drill) / team member
12 Hollow Rocks / team member

3 rounds
5, 10, 15, 20- reps of
Thrusters
T2B
Kb swing
Wall ball

3 erilaista vatsalihasliikettä, joissa on kierto

Chipper for time

40 m hillbilly prowler push
30 box over
20 jumping lunge
10 bulgarian squat / leg
5 box over burpees

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

Final WOD ISD
Scegli e prova uno dei WOD delle finali.

lepoa ja kevyt viikko.

AMRAP (with a Partner) in 37 minutes
Partner A:
400 meter Row
Partner B:
10 Box Jump-Overs @60/50cm
15 Ball Slams @12/8kg
20 Sit-Ups

EMOM 20
1 min: row 12 cal
2 min: max rope climbs
results is total rope climbs

Pair workout
Station 1
Row for calories
Bike for calories
Station 2
Burpee box jumps
KBS 24/16
Station 3
Deadlift 100/70
Front squats 80/55
Station 4
Dumbbell snatch 20/15
Push ups