4 x 4 min AMRAP, rest 1 min (Alternate between A & B)

A.
5+5 one arm DB thruster
10 box jump

B.
20 reverse lunge (with DB)
20 DB snatch

For time:
Buy in 1000/900m row
50 pistols alt.
35 HSPU
20 TTB
Cash out 500/450m row

a) max set of bar muscle ur or ring muscle up
b) 10 min emom, every 2 min 50 % of max

Keskivartalon hallintaan ja vahvistamiseen. Soveltuu vasta alkaville sekä kokeneille treenaajille.

Open Workout16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Liike: Snatch - tempaus

**Skill: KB swing

Workout of the day (WOD): 7 min amrap
7 x KB swing (russian)
7 x Air squat
7 x push up

Two 15-minute AMRAPs in 30 minutes

AMRAP from 00:00-15:00
5 Snatches 55/40kg
11 Wall Balls 9/6kg
14 HR Push-Ups

AMRAP from 15:00-30:00

7 c2b
12 Burpees
16 Double-Unders

RestDay!

Käytä aikaa rintalihasten ja rintarangan availuun

[TEAMS OF 2]
AMRAP 31:
8 Thrusters 70 / 48 kg
6 Rope Climbs (15ft.)
11 Box Jumps (30"/24")

Switch After 400 Meter Sandbag Run 23 / 16 kg