190809

FRIDAY

Show movements and standards

In teams of 2, split anyhow

“Split triplet”

5 rounds
1 pegboard ascent OR 3 rope climbs
100 double unders
10 DB hang split snatches 22,5/15kg
10 DB hang clean and jerks 22,5/15kg

Games standard: pegboard, 36/25kg dumbbells

L1: RX
L2: 50 double unders
L3: 30 double unders, 15 hanging knee raises, 15/10kg DB
L4: 100 singel unders, 5 burpees, 50 single unders, no split on dumbbells 10/15kg

Then

“Ringer 1”
30-20-10 reps of
Assault bike OR rower
Toes to rings

Then

“Ringer 2”
15-10-5 reps of
Burpees to rings
Overhead squats 61/43kg

Scale ohs to 50/35-40/30-30/20 then to frontsquat instead