5 RFT: 21 thrusters @ 40/25 kg 15 toes-to-bars CAP 14′
CONTINUE READINGGroup A: AMRAP 12’: 300 mt row 12 DB push presses @ 15/10 kg 16 DB step back hang lunges @ 15/10 kg Group B: AMRAP 12’: 200 mt run 12 alt KB snatches @ 24/16 kg 16 burpees
CONTINUE READINGteam of 2 switch as needed For Time: 35 american swings @ 32/24 kg 55 deadlifts @ 70/50 kg 75 burpees 100 Kcal row *partner double dumbell carry @ 20/15 kg
CONTINUE READINGAMRAP 9’ 3 squat snatches @ 40/25 kg 6 pull-ups 9 burpees rest 2’ AMRAP 9’ 9 burpees 6 squat snatches @ 40/25 kg 3 pull-ups
CONTINUE READINGEMOM 20’ 1- 20”/30” support hold 2- run 200 mt 3- 20”/30” l-sit on bar 4- 15 kcal row
CONTINUE READING5 rounds for load *complete 7 unbroken sets of this complex 1 power clean 1 front squat 1 push press 1 back squat 1 push press
CONTINUE READING6 rounds of: 24 air squats 16 push ups 8 v-ups 3 rounds of: 16 front squat @ 40/25 kg 8 hand release push ups 4 toes to bar 1 round of: 8 front squat @ 50/35 kg 4 ring dips 2 toes to bar
CONTINUE READINGteam of 2 each member for time A. 15 power cleans @ 40/25 kg 15 front squats @ 40/25 kg 15 push presses @ 40/25 kg B. 30 bar facing burpees 30 toes-to-bars C. 15 power cleans @ 40/25 kg 15 front squats @ 40/25 kg 15 push presses @ 40/25 kg
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