The Seven"
Seven rounds for time of:
7 Handstand push-ups
42,5kg Thruster, 7 reps
7 Knees to elbows
70kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings 24kg
7 Pull-ups

Eilinen/Lepo

8-8-6-6-4 reps:

Strict pull ups
Strict press @moderate load

Go every 3:30

5.5 Lead
5.8 TR

both @ sunset cliffs

10 Rounds:

10 Hang Cleans #95
10 Push Ups

2 hours 3rd/4th class hiking and scrambling.

Lämmittely ja mobility

× työntöliikkeitä

15min amrap
7 punnerrusta
30m juoksua
7 kyykkyä
30m juoksua

Loppuvenyttelyt

FOR TIME | 25 minutter

3 runder:
20 Box jump overs (30"/24")
20 Clean'n'jerk (60/40kg)
20 Heavy wall ball shots (15/9)
15-10-5 Bar complex

Bar complex: 3 Toes-to-bar + Chest-to-bar

(1) Udføres 'You go, I go' uden krav til fordeling
(2) Bar complex skal udføres unbroken (3 Toes-to-bar + 1 Chest-to-bar)

Lämmittely ja mobility

×Kyykky

12min amrap
8 burpee boxin yli
6 istumaan nousua
8 kyykkyä

Loppuvenyttelyt

• 5 Round of:
Ring Muscle Ups 6/4 reps
Handstand Push Ups 9/7 reps
Assault Bike 12 Kcal
1:00 rest each round
(Seleziona per gli HSPU se lavorare Kipping, Strict o Kipping con Deficit (10/5 cm))