and now Thruster
7 Runden
7x Thrusters with 50kg / 35kg
Bike for 12kcal / 8kcal
or
7x Thrusters with 50kg / 35kg
Row for 14kcal / 10kcal
7 Runden
7x Thrusters with 50kg / 35kg
Bike for 12kcal / 8kcal
or
7x Thrusters with 50kg / 35kg
Row for 14kcal / 10kcal
MetCon
3min on 3min off
5 RoundsBike for 30kcal / 20kcal
20x Burpees
13min AMRAP
Handstand Walk /3 Wall Walks
10x Hang Snatches with 40kg / 30kg
75x Double Unders
30x Burpees
3x Rope Climbs LL
30x Burpee Broad Jump
3x Rope Climbs UB
30x Burpee Box Jumps for 76cm / 60cm
6x Rope Climbs
20min AMRAP
10x Devils Press Double Dumbell/ 7
20x Toes to Bar/ 12
100x Double Unders /50/200 SU
25x Handstand Push-Ups /20/15/10/5
50x Box Jumps /40/30/20/10
12min AMRAP
3x Pull-Ups
2x Chest to Bar Pull-Ups
1x Muscle-Ups
Shuttle Run 6x8m
3 Runden
25x Toes to Bar
25x Deadlifts with 100kg / 75kg
25x Burpees
12min AMRAP
10x Thrusters
10x Pull-Ups