2 x 30 sek

-straddle
-pigeon / puoli
-lonkankoukistaja oma tyyli
-takareidet

With a partner, for time and max reps push-ups
1.
A) 100 dumbell GTO 2 x17,5kg
B) 200 airsquats
Rotate after 5 dumbell gto and do 10 airsquats

2.
A) 100 KBS @ 32kg
B) 200 Cal assault bike
Rotate after 10 KBS and do 20 cal bike.

3.
A) 100 pull-ups
B) max reps push-ups
Rotate after 5 pull-ups, do as many push-ups as possible when your partner does pull-ups.

THRUSTER

1-1-1-1

Work up to a heavy Thruster for the day from a rack. Jerks are not allowed.

Post loads to comments.

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AMRAP 12 Minutes:

2 Rounds of…
20 Dumbbell Reverse Lunges
16 GHD sit ups / V-ups
8 Dumbbell Power Cleans

Then, 2 rounds of…
20 Dumbbell Reverse Lunges
16 GHD sit ups / V-ups
8 Dumbbell Power cleans

Be sure to fully stand up on each Lunge and use a dumbbell weight that challenges you.

Post rounds, reps, and Rx to comments.

5 Pull-ups
10 Push-ups
15 Air Squats
One athlete will run 240 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

Etippä päivän ykkösmaksimi!

+@70% Amrap

Killer session in The Den on the new floor👍
21 burpees/diamonds/ lunge jumps/slam balls (10kg)/dumbbell snatch (35lb/50lb)
5 wall climbs, 10 ring dips, 15 pull ups.
Then 15s and 5/10/15, then 9s and 5/10/15..
22:36 for me, 33:14 Mrs N.

Ghd sit ups: 3x15-30

Load Prowler® with 1 x 45-pound plate, push 25m. Sprint back to start and grab another 45-pound plate and sprint back to Prowler®.
Load Prowler® (2 x 45-pound plate) and push 25m. Sprint back to start and grab another 45-pound plate and sprint back to Prowler®.
Load Prowler® (3 x 45-pound plate) and push 25m. Sprint back to start and grab another 45-pound plate and sprint back to Prowler®.
Load Prowler® (4 x 45-pound plate) and push final 25m. Rest one minute and reverse the process.

Open gym 8:30-9:30

Push Press
5x3