Hero-wod “Celiz” For Time, TC 451 mile Run75 Hand Release Push-Ups75 Air Squats1 mile Run75 Sit-Ups75 Box Jumps     

A. EMOM101 Snatch Pull1 Snatch1 Overhead Squat B. 1RM squat snatch, TC 7 min Vila 2 min AMRAP3Accumulate as many kilos as possible of  Squat snatch

A. TeknikAlternating pistol squats3×8 B. Alt EMOM128 Paus front squat 0.75x bodyweight8 Front rack lunges, 0.75x bodyweight C. AMRAP1717 toes to bar17 s.a. devilspress 22.5/1517

A. Superset x 4 3/3 Turkish get up6/6 Bottom up KB-press B. Alt EMOM12 5/5 Single arm DB STOH 22.5/15 kg8 Strikt toes to bar10

Fredagsfys! I lag om två, börja på olika AMRAP. Båda springer, i övrigt divide anyhow. A. AMRAP15200 m run50 Kettlebell Swings, 24/16 kg50 Push-ups50 Sit-ups

“FGB Style” 7 rounds, 1 min per station, of:Ski Erg CalorieShuttle Run, 100 mTire FlipHandstand Push-upRow Calorie Perform this like “Fight Gone Bad,” by rotatingimmediately to