Accessory work

4 rounds of: (supersets)
20 Banded abcrunches
20 Russian twists

A.
- Row / Air bike: 90s.

• 2 rds:
  9 Air squat
  7 Ring row
  5 Push up

• Row / Air bike: 45s.

• 2 rds:
  5-8 Deadlift
  5-8 Hang Muscle clean
  5-8 Front squat
  5-8 Press

• 5x 3-position Power clean

• Mobility: (btw. rnds.)

• Lunge complex: 2x 60s.

• Front rack: 45s.

• Pigeon stretch: 2x30s.

• Couch stretch: 2x30s.

• Shoulder pump: 2x30s.

The Gautlet

30 minute AMRAP of:

Jackie
1000m Row
50 Thrusters 20/15kg
30 Pull-ups

Then

Karabell
10 rounds
3 Snatches 60/42,5kg
15 Wall Ball 9/6kg

Then

AMRAP of Cindy in the remaining 30 minutes:
5 pull-up
10 push-up
15 squat
Your result is rounds of Cindy completed.

Back squat
3x3r
1 rep in the tank.
2min recovery.

3 kierrosta

15 vasarahauiskääntö
15 vipunosto takaolkapäille

21-15-9
T2B
pass through
side crunches

• Rest 60-90sec

Front squat 3 x 3

10 Rounds of:
250/200m Row
20+20m KB Filly carry 2x24/16kg
- Relay style. Complete the whole round and give your partner a high five!

Rest 5min

6 Rounds of:
400m Run
50 Air squats
- Air squats to be done whilst partner is running.

5 Rounds for Time:
30 double under
20 Renegade row (10/side)@22,5/15kg
10 Box Jump w. step down
@60/50cm

Timecap: 15 mins