A. Conditioning

24min EMOM
1. 45sec. Row for cals
2. 8 DB-Thrusters
3. 20sec. SU´s + 8-12 Ring Rows
4. rest

A. Shuttle Run efficiency

10 Rounds
40s Max Cals Echo
20s Rest
1 min effecient shuttle runs at medium pace
(Aim for same number of runs each round)

Rest 1

A. Openworkout

24.1

A. Openworkout

Open Workout 24.1


For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

RX 22,5/15 || Scaled 15/10

A. Openworkout

Open Workout 24.1


For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

RX 22,5/15 || Scaled 15/10