7 min ajan tee joka minuutti

1 x 7 thrusteria + 7 boxihyppyä, loppuaika lepoa.

Jos et saa tehtyä kaikkia toistoja minuutissa, vähennä painoa. Jokaista vähennystä kohden metconin jälkeen joutuu tekemään 1 x 300 m juoksu.

Tulos on kaikki nostetut kilot yhteensä.

🐵🐒🦍🦧🐩🐺🦊🦝🐱

Back Squats-
10 (70%) - 115
8 (75%) - 125
8 (75%)
8 (75%) -
6 (80%) - 135

For Time:
50 double unders (2:1 Ratio Singles)
50 wall balls- 20lb
50 burpees
50 double unders (2:1 Ratio Singles)

• Singles subbed for DUs. Full reps, full depth, no cheating. Gotta get those DUs mastered! 11 seconds over cap, but happy just to finish this one!

The Twister
3 Rounds

Amrap 10 min.
5 Deadlift 60/80kg
5 Power Clean 60/80kg
5 Front Squat 60/80kg
5 Shoulder to OH 60/80kg
5 Thruster 60/80kg
(For ladies different weights)

Amrap 10 min.
100 DU
50 kcal engine
20 Burpees over box

Amrap 10 min.
15 abmat/ghd
8 Double KB Snatch 16/24 kg

Rest 3min btw amraps. / 5min rest btw. Rds.

A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Alternating Lateral Lunge x 12 reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 Jumping Lunges

A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings
12 Strict Pull-Ups

Note times for each set, and add them for total working time.

B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

Aikaa vastaan. For time.
100x Thruster 30/40kg

7rft
6 seated ring dips
8 weighted seat up
10 DB single power snatch

AMRAP 15':
20 Toes to bar
40 Double under
10 Clean@70/45kg

For time:
100 Wall ball@9/6kg
* every 2min (from 0:00):
8 Deadlift@80/50kg +8 Burpee box jump over@60/50cm

For time in team di 2
50 burpees
50 Thruster
50 burpees
40 Thruster
50 burpees
30 Thruster
50 burpees
20 Thruster
50 burpees
10 Thruster