A. Hang power snatch
6x1
2:00 rest between sets
B. Thrusters
6x4 @ 65/95
begin a set every :60
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AMRAP in 8:00
250 meter row
12 alternating pistol squats
10 HR push ups
8 TTB
A. Power clean, build to a tough single in 12:00
+
EMOM for 15:00
1st min: 3 power cleans @ 85-90% of A
2nd min: 6 deadlifts @ 85-90% of A
3rd min: 40 double unders
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Not for time:
Accumulate :60-:90 handstand hold
A. 1 squat snatch + 2 overhead squats, 5x1, 2:00 rest between sets
B1. 1-arm DB row, 3x5-7, :30 rest
B2. Strict pull ups w/20x1 tempo, 3x5, 2:00 rest
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AMRAP in 7:00
8 DB squat cleans
10 burpees
12 box jumps
"Throw a wheel on it!"
1 min to complete 10 dead lift @135
1 min rest
1 min to complete 10 bench press @135
1 min rest
2 min to complete 20 dead lift @225
1 min rest
2 min to complete 20 bench press @225
1 min rest
3 min Amrap dead lift @315
1 min rest
3 min Amrap bench press @315
Then
100 GHD Sit ups
100 hip extensions
Hahahahaha have an awesome Friday!
Max Out Friday!!!!!
#tgimof
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30:30s
10 Rounds
33-5 ec ME Row
30 sec Rest
These are all out efforts, your goal should be no more than a 3-5 m drop off from your best round/first round. Score is total meters rowed. If you drop more than 5 m in any given round the test is over. Record score on the benchmark board in the same column as "Frelen".
Scaled:
5 rounds