CONDITIONING

3 rounds for time:

20/15cal Airbike
15 TTB

RPE 4 to 5

Target: Hit this short metcon hard! Gasping for air. Don’t hold back with the airbike.

Tailoring Options
TTB→ lower rep scheme 15→ 12→ 10- or 8

E2MOM 12
1. 3x12+12 One Arm Strict Press DB/KB
2. 3x12+12 One Arm Ring Row

30 DU's
8 Box step overs (w/db's: 2x22.5/15kg)

3 kierrosta

10 hauiskääntö tangolla
10 olankohautus käsipainot tai kahvakuulat
10 ojentajat kuminauhalla

For time;
21 squat cleans 60/40kg
21 pull ups
15 squat cleans 70/50kg
15 c2b
9 squat cleans 80/55kg
9 Bar Mu

Time Cap 14 Mins

With partner
You go, I go
2K Row
80 x Thrusters (42.5/30)
60 x DB Snatch (25/17)
40 x Burpee

On the Minute x 10:
Minutes 1-5 - 1 Pausing OHS + 1 OHS
Minutes 6-10 - 1 OHS

AMRAP 20:
50 Wallballs 9/6kg
40/30 Calorie Assault Bike/ Row
30 Toes to Bar
20 Alternating Dumbbell Snatches 22,5/15kg

5 Sets:
1 Push Press
2 Push Jerks

3 rounds
10+10 kb thrusters 24kg/16kg
10 T2B
8 ring dips