Fredagfys
Del 1, TC 25 min
A.
3 Rounds of:
200 m run
20 Sync 1 Airsquat + 2 Lunges
20 am. KB swing 24/16 kg
B.
3 Rounds of:
200 m Ski erg
10 Sync Burpee over high box
10 tire flips
C.
100 Situps
50 KB Snatch 24/16 kg
25 single arm KB overhead squat 24/16kg
D.
AMRAP until TC:
12 KB over high box 32/24 kg
20 m prowler push 80/50 kg
Del 2, TC 25 min
A.
For time:
40 Wallballs
40 Sync Hang power clean & jerk 50/35 kg – 22.5/15 kg
30 Wallballs
40 Pullups
20 Wallballs
B.
AMRAP7
Öka med 5/2.5 kg/varv.
10 Deadlift 50/35 kg
8 Hang Power Clean 50/35 kg
6 Frontsquat 50/35 kg
C.
1000 m row
80 D.U
60 DB Snatch 22.5/15 kg
40 Toes to bar
20 Handstand pushups
D.
AMRAP until TC:
Burpees
.