A.
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 8 reps
(try to perform with the same load or greater than was used last Thursday)

B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

Lämppä
Loikkarata, 3-4 erilaista hyppyä/ loikkaa

Taito
Varpaat renkaisiin

Hiki
21-15-9
Varpaat renkaisiin
Burbee

Peli -
Juoksu viesti

Winter competition

EVENT 2A

AMRAP | 4 minutter

00:00 - 04:00

4 50m sprint down/ups
Max D-ball/Sandbag cleans (50/40kg)

Event 2B afvikles i forlængelse af Event 2A og starter når uret viser 04:00

(1) Hver atlet udfører to af de fire sprint sæt.
(2) Udføres som 'Down/up + 5m sprint' x 10 - først når makker er tilbage på pladen må anden person starte sin runde.
(3) D-ball/Sandbag cleans er med fuld lockout i hofte og kontrol ovenpå skulderen - udføres 'You go, I go' uden krav til fordeling.

Event 2B udføres i forlængelse af Event 2A

EVENT 2B

FOR WEIGHT | 7 minutter

04:00 - 11:00

2RM Hang clusters

(1) Atleterne starter med én tom vægtstang og loader og deloader selv efter behov.
(2) Der er ikke begrænsning for antal forsøg.

SCORE IS amount of weight done in 2B

5 rounds for time of:
100-meter sprint
10 Squat Thrustets, 115/75
15 kettlebell swings, 70/ 53
100-meter sprint

Rest 2 Minutes

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Diamond Push Ups 7-10 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Butterfly Sit Ups 15 reps

• 7 Min AMRAP of:
BB Overhead Squats (50/35Kg) 3 reps
Toes to Bar 3 reps
BB Overhead Squats 6 reps
Toes to Bar 6 reps
BB Overhead Squats 9 reps
Toes to Bar 9 reps
Etc.

5 AMRAP
10 goblet squats
10 burpees over KB

3 rounds for time of

. 15 inverted burpees (supine to handstand)
- 1,000-m row
- 15 burpees over the rower