6 rounds for quality:
3-6 false grip ring pull ups
3-6 Ring dips
+
“Base line”
500m row
40 squats
30 situps
20 push ups
10 pull ups
Jämför resultat med 24/4 och 30/1

10min emom
1 Toe Nail MU Transition
+
Snatch 5x2 @ 80%
+
Snatch DL 5x5 @ 1RM snatch
Back squats 4x5 @ 77,5%
+
12 min EMOM:
1: ME Chest 2 Ring hold
2: rest
3: ME Lock out in rings
4: rest
ME=Maximum effort

200m farmers walk 24/16 kg KB
50 DU
40 OHS 50/35
30 Push ups
20 GTOH 50/35
10 CTB
200m Farmers walk

Ring MU Toe Nail strict transition 5x3
7x1 Muscle Up Negative
+
Snatch 5x3 @ 75%
+
Snatch Pull 5x3 @ 90% 1RM Snatch
Back squat 6x5 @ 70%
+
3rft:
Dumbbell snatch, 15 reps, right arm
10 Pull-ups
Dumbbell snatch, 15 reps, left arm
10 Pull-ups

All alone, in the open air Den
T'was a 24 Amrap challenge, for Evil Len
With 24 pull ups and med ball squats, the game was booked,
And by the time he was finished, he was totally f#*cked!

400m Row
60 Single Unders
10 Wall Walks
150m Farmer's Walk with 2 x 16kg KB

30 Amrap
21 Med ball squats
Med ball OH Embankment run
15 Med ball diamonds
Med ball OH Embankment run
9 Med Ball Burpees
Med ball OH Embankment run.
8 rounds and 28 reps.

Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.

5 rounds:
15 Power Snatch
Run 400m

For time

Use either two 24kg dumbbells or two 24kg kettlebells for the farmers carry

• 50m farmers carry
• 50 Wallballs
• 25 Burbees over the wallball
• 50m farmers carry
• 40 Wallballs
• 20 Burbees over the wallball
• 50m Farmers carry
• 30 Wallballs
• 15 Burbees over the wallball
• 50m Farmers carry
• 20 Wallballs
• 10 Burbees over the wallball
• 50m Farmers carry
• 10 Wallballs
• 5 Burbees over the wallball
• 50m Farmers carry