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)
10
10
2022
Single-arm dumbbell fun and run
For time 50 DB suitcase deadlifts (L) 40 single-arm front rack lunges (L) 200m single-arm farmers carry (L) 1k run 200m single-arm farmers carry (R) 40 single-arm front rack lunges (R) 50 DB suitcase deadlifts (R) Dumbbell Load: 22.5/15kg