3 kierrosta
10 Enkelinsiivet istuessa
5/5 Kurotus ristiin karhukävelyssä
5 Silta

Death by burpees

Tehdään ensimmäisellä minuutilla yksi yleisliike, toisella minuutilla kaksi, kolmannella kolme jne. Tee niin pitkään kuin pysyt mukana. Kun putoat, aloita alusta eli 1, 2, 3 jne. 20 min on hyvä time cap.

3-4 rounds

20 x db snatch
20 abbmat sit ups
10 cal assault bike

6 Rounds for time

• 20 Burbees
• 10 Steps walking OH lunges left hand*
• 10 Steps walking OH lunges right hand*

Use a kettlebell for the overhead lunges - Note Kb weight as comment

TIMES TO BEAT

Beginner athlete: 22min 9sec
Average athlete: 18min 27sec
Advanced athlete: 14min 46sec
Elite athlete: 11min 4sec
Regional athlete: 9min 36sec

Hang Muscle Cleans x 100 Reps - AFAP.
- Pick a weight people can complete 25 UB reps with when fresh. It should be light (for most an empty barbell will be more than enough.)

3-Way Banded Shoulder/Lat Stretch x 30s each position.

Recovery:

Walk or Jog 10 minutes.

For time:
30 Calorie Bike
30 Deadlifts (100/70kg)
30 Lateral Burpees

Options for Bike: 45 Calorie Row or 30 Cal SkiErg or 400m Run
Timecap: 9 mins

Compare to: 2019.05.09
Deadlift in 3 sets or less is the intent.

Extra credit:
Crossbody Carry - 6:00 x Max 30m sets
- Switch sides every 30m

Complex of: (16 mins )
2 Deadlifts
2 Power Cleans
2 Front Squat
*Build to a max load in 8 sets. Rest 2:00
- Same complex as last week, but doubles!
- Go higher, than last week!

Overhead Squat

OHS (% of Squat Snatch)

8x65%, 5x75%, 3x80%, 3x85%, 2x90%, 2x95%

For time

30 DB Snatch 30/20kg
8m HS Walk (Unbroken)
20 Single arm DB thruster 30/20kg
8m HS Walk (Unbroken)