Fredagsfys
Halva gänget börjar med del 1 (utomhus) och halva med del 2 (inomhus). 3 min vila mellan delarna.
Del 1, TC 27min
”KAOS”
A.
800 m run
50 Alt. DB Snatch 22.5/16kg
50 Situps
50 Burpees
B.
600 m run
40 DB Hang clean & jerk 22.5/15kg
40 DB Overhead lunge 22.5/15kg
40 Burpees
C.
400 m run
30 Pushups
30 Sync Airsquats
30 m Prowler push 80/50 kg
D.
200 m run
20m Prowler push 80/50 kg
20 Tire flips
20 Burpees
3 min vila
Del 2, TC 27 min
”THE THREE”
A. AMRAP12
30 D.U
6 Strikt pullup
9 Wallballs
12 Toes to bar
B.
1200m row
C. 3 Rounds of:
12 Snatch 40/30kg
9 Thrusters 40/30kg
6 Chest to bar (Rx+ Bar Muscle up)
3 HSPU
C.
1200 m Ski erg
D. AMRAP UNTIL TC
3 Ropeclimb
6 Power clean 60/42.5
9 Frontsquat 60/42.5
12 Burpee over bar