Fredagsfys!

Del 1 (inne)
For time, TC 25 min 

A. 40-20-10
KB swing 24/16 RX+ 32/24kg
Burpee over bar
Toes to bar
Gobletsquats 24/16 RX+ 32/24kg

B. 1RM, 8min
1 Deadlift
1 Hang squat clean
1 Frontsquat
1 Hang squat clean

C. For time:
2000 m row + 200 D.U
(Dela hur ni vill)

D. AMRAP until TC
2, 4, 6, 8…
Deadlift 50/35 kg
Hang Clean & Jerk 50/35 kg
Frontsquats 50/35 kg

Del 2 (ute)
For time, TC 25 min

A. 3 rounds of:
12 1 DB Snatch + 2 OH lunge 22.5/15
12 Sit-ups
12 Pushups
12 Sync airsquats

B. For time:
16 SA Devilspress 22.5/15
200 m run
6 Tire flip
14 SA Devilspress
400 m skierg
8 Tire flip
12 SA Devilspress
600 m run
10 Tire flip
10 SA Devilspress
800 m skierg
12 Tire flip

C. 10 Rounds of:
30 m Farmers carry 110/90kg
”You go, I go”

D. AMRAP until TC
DB Hang Clean n Jerk 22.5/15kg

Halva gänget börjar med del A, andra med del B. 3 min vila mellan delarna.

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