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30.7.2022

WARM UP

AMRAP 3

3 Plate G2OH

6 Air Squats

9 Empty Barbell Upright Rows


AMRAP 3

3 Kipping Knee Raises

6 Jumping Air Squats

9 Hang Squat Cleans



STRENGTH

Thrusters

10-8-6-5-4-3-2-1-1-1

Reps Every 1:30 x 10



WOD

(There and Back)

50 Cal Row

40 KB Swings

30 Single Arm KB Thrusters

20 Burpees

30 Single Arm KB Thrusters

40 KB Swings

50 Cal Row

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