Grandi 101 – –

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Hreysti101

Metcon (No Measure)

A. E2.5M x 4 sets ;AHAFA

5 Strict Press + 8-10/8-10 Single arm Row + 10-20 sec Active hang

B. In teams of two, I go – you go

AMRAP 16 min

10-15 One Ring Supinated Ring row

10m Strict BearCrawl

1-3 Wall Climbs

10m Strict BearCrawl

*while partner 1 is working on his round then partner 2 is Rowing for Cal – then change after each round

Þrek101

Metcon (No Measure)

A. For Time @best Technical effort

2000/1800m Bike

into 5 Rounds of:

12 Russian Kb Swing @ medium heavy kb

10 Goblet Squats (same kb)

8 push ups

2000/1800m Bike

Into 4 rounds of:

6/6 kb Shoulder 2 Overhead

10 air squats

8 sprawls

2000/1800 m Bike

Into 3 rounds of:

12 Sumo Deadlift High Pull

10 Dropsquats

8 Burpees

Remaining time up to the 33 min mark: Bike

Athugasemdir

athugasemdir