Macho man as long as possible (min 15')
3 PC @80/60kg
3 FS @80/60kg
3 Jerks @80/60kg

30-20-10
Box Jump @70/60 cm
C2B
1 Squat Snatch @60/45kg every minute

Bike outside for 90 mins

Back squat 3-3-2-2-2-1-1-1-1-1 reps.

AMRAP 24

50 C2B
21 HR push ups
100 du´s
30 dumbbell snatch 25/15kg alternating.

Split Jerk 12 RM

Bench Press

5x8@65-75%

Btw sets 7-10 Strict pull ups. Rest as needed

For time:

• 10 L chest-to-bar pull-ups
• 10 shoulder presses
• 15 L pull-ups
• 20 push presses
• 20 strict pull-ups
• 30 push jerks
• 25 kipping pull-ups

Women 70 lb. Men 105 lb.

Practice scales for 20 minutes.

5 rounds
30 air squat
14 cal row
5+5 dumbbel snatch (12,5kg)

0-15 mins build upto a heavy bear complex

18-24 mins amrap of
1 bear complex@60-70% of above
2 strict HSPU
3 strict pull ups

26-32 mins amrap of
8 FRL@same weight
8 BOB

35-39 tabata core or mobility

Two 10 minute amraps without a break between - Go straight from Workout 1 to workout 2

Wod 1 - 10 min amrap

• 12 Wallballs
• 6 Chest 2 bar

Wod 2 - 10 min amrap

• 12 Burpees
• 6 Toe 2 bar

Score is total amount of reps performed