A. 3x
10 push ups hand release
20 box jumps
30 abmat sit ups
B.
3 rounds for time:
10 kipping pull ups
30 burpees
10 wall balls
30 knees to elbows
time cap : 18mins
C. Technique at Front Squats
Level 1:
A. EMOM 12 mins :
Min 1: 12 TTB
Min 2: 10-24 DU
Min3 : 12- 20 unbroken wall balls
B. 16 mins AMRAP OF:
6 KB Push press 2x16kg/12kg
12 box jumps
24 HPDL
C.
Thruster Ladder ανα τρία άτομα ανεβασμα (1 min rest between)
1) @35kg 1rep
2) @40kg 1 rep
3) @45kg 1 rep
4) @50kg 1 rep
5) @55kg 1 rep
6) @60kg 1 rep
7) @65kg etc until fail
Level 2:
A. EMOM 18mins :
Min 1 : 10 oh walking lunges @40/30kg
Min 2: 10 burpees over bar
Min 3: 10 TTB
B. For time : "ELIZABETH"
21-15-9
clean @60/50/40kg
ring dips
C. 100DU for time
