30/06/18



1.

warm up A

600-400-200

run

40 du

20 abmat sit up


warm up B

3 rnd not fot time

hs 20''

5 thruster @20/15


2.

for time

6 thruster db left arm @20/15

21 hspu

6 thruster db right arm @20/15

10 box jump

6 thruster db left arm @20/15

15 hspu

6 thruster db right arm @20/15

10 box jump

6 thruster db left arm @20/15

9 hspu

6 thruster db right arm @20/15

10 box jump


rest:5'


3.

AMRAP 12'

10 wall ball @9/6

10 swing america @32/20

10 dl @70/50


rest: 3'


4.

narrow bench press 8 x 4 set @70% rest:1'


rest: 2'


5.

french press db bench 12 x 4 set rest:1'


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