Shoulder press 3x5@50-60-70%

15 Minute EMOM (03/04/2019)

M1: 12/10 Strict Pull Up

M2: 12/10 SToH 50/40

M3: 12/10 Calorie Row

3 rounds:

5 double kb clean & jerk @32kg
100 Meter Double Kettlebell Farmers Carry

"Pineapple Express" Part #A (On the 0:00):
For Time (12 Minute Cap):
75/50 Calorie Assault Bike
40 Strict Handstand Push-ups

"Pineapple Express" Part #B (On the 15:00):
For Time (12 Minute Cap):
50 GHD Sit-Ups, 50' Handstand Walk
35 GHD Sit-Ups, 50' Handstand Walk
20 GHD Sit-Ups, 50' Handstand Walk

"Pineapple Express" Part #C (On the 30:00):
3 Rounds For Time:
400 Row
21 Lateral Bar Burpees

Stiff-legged deadlift
4x8r
Leave 3-4 reps in the tank.
Rest as needed.

Negative dips
Choose one of the following set/rep scheme:

3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

1rep is 10s. descend from top to bottom.

If negative dip are too hard, you can do bench dips instead.
Then choose one of the following set/rep scheme:

3x2, 5x2, 3x4
4x4, 4x6, 5x6
4x8, 4x10, 5x10

5 MIN AMRAP

Ascending ladder - Add 1 rep to each movement, each round

• 1,2,3,4,5,6,7.... Thrusters 20kg (empty bar)
• 1,2,3,4,5,6,7.... Bar facing burpees (empty bar)

A/
EMOM 10'
1- 8 DL @120/90kg
2- 8 strict PU

B/
Death By Every 2 Minutes on the Minute
8 Burpee Box Jump Overs
8 Hang Power Snatches @35/25kg
8 Thrusters @35/25kg

Deadlift
4x6 + 1x AMRAP (with the last used weight, max 15 reps)

60-65% 1 RM deadlift

For time
10-8-6-4-2
Hang power Clean 50/35 kg
Box Over Burbee
T2B
Time cap 12min

For time
10-8-6-4-2
Hang power Clean 50/35 kg
Box Over Burbee
T2B
Time cap 12min