21-15-9

Thruster 45kg/30kg
T2B

4x8min (2min rest)

A) 4x 1min ON/1min OFF
Alt.
SkiErg
Burpee-KB over Obstacle

B) 2x 2min ON/2min OFF
10 Burpee over Rower + ME Row

C) 4x 1min ON/1min OFF
Alt.
Assault Bike
DB Snatches

D) EMOM 8
(1) 15-20 Wall Balls
(2) 30-50 Double Unders

For time:
21-18-15-12-9-6-3
USA Swings @ 32/24kg

• All sets must be done unbroken
• 8:00 Cap

1) Back Squats: 3 x 3 @80%, 3 x 2 @85%. Rest 2:00
2) Inverted Rows, Pronated Grip: 4 x 10 w. 1 count pause at the top of each rep. Rest 90s.

5 kierrosta tangolla, yritä tehdä liikkeet putkeen

15 pystypunnerrus
10 hauiskääntö

For Time

20 Clean & Jerk
40 bar facing burpee
@ 60/40kg
Scaled @ 50/30kg
Timecap :10

15 T2B
9+9 OH Lunge (22.5/15kg)
15 Push up

I Go, You Go:
Buy in 14 Rope Climb,
then 1 Power Clean (90/60kg),
4 Bar over Burpee,
8 Air Squat.

15+15 single leg deadlifts 60/40kg
10 +10 TGUs 24/16kg
10 + 10 bent presses 24kg/16kg
15+15 pistol squats
15+15 one hand ring rows

Metcon:
AMRAP 15
5 C2B
40 DU
10 pull ups
400m run