Fitness:
30 Min AMRAP: In Pairs
40 Wallballs (9/6kg)
30/24 Calorie Row (both at same time)
20 Toes to Bar
10 Devil Press (22.5/15kg)
Compare to 14/8/21
Ren & ??: 4 + 20 Toes to Bar
Performance:
30 Min AMRAP: In Pairs
40 Wallballs (12/9kg Dead Ball)
30/24 Calorie Row (both at same time)
20 Toes to Bar
10 Devil Press (22.5/15kg)
Compare to 14/8/21
Competitors:
A. Week 6 of Muscle Up progression:
For time: 20 x 20% of Max Unbroken set. *Make sure you track today and note the total reps you completed.
B.
0 - 10 min -
For time:
Squat Snatch:
10 @ 50/35kg
8 @ 60/40kg
6 @ 70/45kg
4 @ 80/50kg
2 @ 90/55kg
(If those weights are too heavy, use the mens weights as a % and work off that).
10 - 13 min:
3 minutes to establish a 1RM Thruster.
C. Any of the extra's you missed this week, priority being yesterday's HSPU. If you have everything done.
10 Min AMRAP:
10 1x DB Weighted Sit Ups
8 DB Seal Rows
6 DB Z Press
4 1x DB Weighted Pull Ups
2 1x DB Weighted Ring Dips
Dumbbell: (22.515kg)
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