Complete as many rounds as possible in 30 minutes of:

800-meter run
KB thrusters, 25 reps

400-meter KB farmers carry

AMRAP 16

8 deadlift 85/60kg
1 round of "cindy"
250/220m row

1:30-3:00 will be a 2 or 3 person chipper 💪 so grab a friend and come on

AFAP
50 box jumps 24"/20"
50 jumping pull ups
50 KB swings @16/8
50 lunges
50 knee to elbow
50 push presses @20/15
50 back extensions
50 wall ball shots @9/6
50 burpees
50 double unders

Harjoittele

-Hollow-asento, keppi käsissä
-Terisasento
-Kippi, vartalo tiukkana, olkapäät aktiivisina
-Kippi, käsien irrotus
-Köysikiipeily

Open Gym 1:30pm - 3:00pm
Sunday, Sept. 3rd

5x 2min/1min
15x30sec/45sec

140 min
Warm up for 20 min + 10 m HSW

1.Gymnastics
A. MU practice for 65 min
- RS 4 x 8
- TWB 3 x 3
- HTR 4 x 1
- MU 8 x 1
- MU + HTR 3 x 1+1
- Total of 11 MU

2.Strength
A. Back squat
- 5 x 5 w/ 1 s. pause at bottom

B. Accessory
A. 3 sets:
- Staggered stance RDL 8/side 40 45 45 kg
- Reverse hyper 15 x 30 kg

Focus: Back Squat – 10 Minutes to get to 80% 1RM then:

12 Minute E2MOM – 2 reps at 80%-85% 1RM. Maintain wgt through all sets

Metcon: 3 RFT
800m Run
10 Pistols alt legs ea rep
15 Ball Slam 24/20

(L3 is as written, L2/L1 is with modified pistols)

Score = Time

10 Rounds
200m Row
5 Over Rower Burpees
Rest 30secs