ODD: 4 x C2B
EVEN: 4 x Narrow bench press (65 - 75%)

"The Don"

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

24min EMOM:

1) Round of Macho Man
2) 3-7 Manmaker
3) 1-7 MU
4) rest

RPE 3 to 4

Pick a loading you can do all the reps unbroken. MU´s can be ring or bar muscle-ups.

round of Macho Man is:

3 Power Clean
3 Front Squat
3 Jerk

Rest 5min

In teams of three “I Go, You Go”

Row 300kcal
Assault 150kcal

First you have to row all the calories, then continue with the bike.

RPE 4 to 5

If you do this alone, Row 100kcal and bike 50kcal. Work rest 1:3

Muscle up skills

Squat Clean + Hang squat clean + Jerk.

Back Squat
5 @ 75%, 3 @ 85% and 1+ @ 95%
Use 90% +5 +5 kg of max!

Keep it safe and use spotters on the last set.

Alternate through for 18 Mins
1. 10 OHS 40/30kg (no rack)

2. 5-10 strict T2b
3. 10 Burpee box jumps

For total time

• 50 Deadlift 60kg/40kg
• 25 Bar facing burpee

Rest 2 min

• 40 Front squat 60kg/40kg
• 20 Bar facing burpee

Rest 2 min

• 30 Hang power clean 60kg/40kg
• 15 Bar facing burpee

Timecap: 18 min

12 Min Emom

10-12 front rack lunges each min 60/40Kg

Same as last week, change the loading if it was easy.

Back Squat, 3*10-12 reps, 60-70% 1RM, Tempo 3010, rest 3min between sets.

Add weight OR reps from last week!