3 rounds YGIG

10 devil presses 2x22.5
~100 front rack DB carry 2x22.5

-8,3 km run
-tabata workout for legs (30 sec work 10 sec rest x 16)
-tabata workout for abs (30 sec work 10 sec rest x 16)

For time:
100 lunges
90 sec plank
80 air squat
70 abs movement (siksak)
60 mountain climber abs
50 burpee
40 pushup
30 bent-over row
20 jumping lunges
10 burpees

5 time with 1:30 min rest in between, increase weight
Bench press changing grip
5 wide
5 normal
5 close

135 min
Warm up for 20 min

1.WL
Every 2 min for 7 lifts:
40 Double unders
3 Snatch @ 75-80 % - 41.5 kg
- Round times 1.15-1.12

2.Metcon
Every minute on the minute for 32 minutes:
1) 15 cal row > 14
2) 12-15 Kipping HSPU > 8 abmat
3) 10 Burpee box jumps
4) Rest
- HR 167/177

3.Strength accessory
A. 4 sets:
TE Wide grip pull ups - 10 8 7 7
TE Deficit push up - 13 12 10 9 (15 kg plates)

B. Accumulate 30 Strict leg raises on stall bars
- 8 8 7 7

C. Sorenson hold
- 3x30 s.

Ohs
3 sets
10 8 6

FOR TIME
4 ROUND OF:
10 DOUBLE DB SNATCH 2X22,5/15 - 15/10
20 SIT UP
10 RENEGADE ROW
400 MT RUN
THEN 3 ROUND OF:
10 MAN MAKERS
10 STANDING SEE SAW PRESS
10 DEVIL PRESS

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
5 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(15)
Work for 15:00 minutes
5 burpees
10 plank taps
15 sit ups

Finisher
50 round the world
1:00 min samson per

For Time:
100 Double Unders
9 Bar Muscle-ups
15 Squat Cleans (185/135)
100 Double Unders
9 Bar Muscle-ups
12 Squat Cleans (185/135)
100 Double Unders
9 Bar Muscle-ups
9 Squat Cleans (185/135)

Kilos: 84/61