7′ amrap.
Warm up
2 rounds of:
10 air squat
10 sit – ups
10 push – ups
10 back extension
10 burpees
strict press: 5 – 5 – 5 – 5 max (30% Rm or +)
specific warm up
WOD
7′ amrap – 2 batterie
3 thruster @43 kg M / @30 kg F
3 ring row
ladder + 3
$ Cash out $
snatch balance 4/5 x 10
