For time

• 10 front squats
• 5 rope climbs
• 10 front squats
• 4 rope climbs
• 10 front squats
• 3 rope climbs
• 10 front squats
• 2 rope climbs
• 10 front squats
• 1 rope climbs

♀ 125 lb ♂ 185 lb

*Alle DU tekniikka *

AMRAP 30min

200m laite
10 DU
10 kyykky
10 viivajuoksu
10 Abmat
1 köysi

Tee vuorotellen rengassoudun kanssa.

For Time :

24 GHD sit up with med ball
12 Hang power clean 70/50kg
3/2 Legless rope climb

TC 5

5x 2 squat cleaan + 2 Shoulder to OH

Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
5x3 @81-84%
2,5-3min rest between the sets

B) 5/3/3/3 pull-up
Rest 2min

C) 3 rounds for quality
10-12 push-up
12-15 banded pull-down
8/side bulgarian split squat (weighted)

For time :

18-14-10 Dumbbell Squat Snatch 22,5/15kg. ( Alternating )

9-7-5 RMU ( M )

7-5-3 RMU ( F )

TC 10

3k bike erg
800m run

+

2 rounds:

8 push ups
10 DB's hang clean and jerks
10 burpees over DB's
20 T2B's

3 rounds of:
10 Ab-wheels
20 Windshield vipers
10 Crunches
20 Cross crunches
10 Reverse crunches
20 Flutter kicks
Rest

With a pair
Complete 100 cal row/ski/bike

While the other is rowing/skiing/biking, the other completes on round of:
20 wall ball
10 burpee box jump
➡️ When one round is completed, switch with your pair

-time cap 10 min-