Thrusters
5 Sets
4 Reps
AMRAP 9 Mins
10 Single Arm Db Thrusters
25 DUs
RX Age 17-44
(20/15KG)
RX Age 14-16 and 45-60
(17.5/12.5KG)
RX Age 8-13
(10/7.5KG)
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See AllOn the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3...
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB...
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5 Rounds 5Kg dumbbell and 200m run
5 Rounds 5Kg dumbbell and 200m run
Thrusters: 27.5 kg Scaled 10 kg 5 rounds
4 Rounds + 10 Reps
40 KG Thrusters 5 rounds scaled