10 MINUTE AMRAP:
1, 2, 3 reps cont'd of
DB THRUSTERS @35/20
CTB PULL-UPS

Open Gym 5:15am- 6:15am

Painonnostotunti
Snatch 5x3 70%

50 rounds
1 deadlift 160/100kg
2 BMU
3 pistols
Tc 60'

Skill work in The Den today, clean to overhead, 95lb x3. Up in 5 each round with Abacus, JTQ and CP Harris. Got to 155 before the lads failed. Then 5 115lb squat clean thrusters. Abacus Fella and JTQ nailed the technique🏋🏽👍

100 Back squat 70/42,5kg
Unbroken
50 du za odłożenie
5 burpee za skuchę
Tc 18'

Complete as many rounds as possible in 10 minutes of:

• 10 handstand push-ups to 6-in. deficit
• 20-calorie row
• 30 single-legged squats, alternating

EMOM 10

• Row 100m as hard as you can and relax for the rest of the minute.

4 rounds for time of

*20 pull up
*25 push up
*30 Hollow rock
*40 squats

3 min rest in between each round

6 Sets
KB single arm Front Rack carry - Right (30 secs)
25 Jumping Jacks (light rhythm)
KB single arm Front Rack carry - Left (30 secs)
5 tempo knee push ups (3 seconds on the way down, 3 seconds on the way up, 0 seconds rest in bottom and upright position
25 Jumping Jacks (light rhythm)
90 sec walk

(c) Peter Koopmans