16
10
2022
Row and Snatch
0-5 min 1k/750m row 5-10 min 30 power snatches (60/40kg) 10-15 min 1k/750m row 15+ min 30 squat snatches
15
10
2022
S2O Swings Wall ball
For time 16 shoulder-to-overhead (80/60kg) 24 KB swing (24/16kg) 24 wall ball (9/6kg) 20 shoulder-to-overhead (70/50kg) 24 KB swing 24 wall ball 24 shoulder-to-overhead (60/40kg) 24 KB swing 24 wall ball
14
10
2022
Dips Cleans Pistols and Twists
AMRAP 20 min 10 strict ring dips 10 MB cleans (9/6kg) 10 alt. weighted pistols (17.5/10kg) 20 MB russian twis
13
10
2022
Over-unders and step-ups
Every 3 min x 4 rounds 12 over-unders 12 DB step-ups (22.5/15kg) (60/50cm)
