Biking outside for 97 mins (37,4 km)

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
60/42,5kg Thruster, 7 reps
7 Knees to elbows
110/75kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32/24kg

For time:
50/35 Calorie Row
20 Muscle-Ups
50/35 Calorie Row
30 Strict Handstand Push-Ups
50/35 Calorie Row
30 strict Handstand Push-Ups

*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 6 reps @ 80%
*Set 3 – 3 rep @ 90%
*Set 4 – 2 reps @ 95%
Rest 2 minutes between sets

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

A/
21-15-9-3 Reps for Time
Thrusters (1st Round @50kg, then 60kg, then 70kg, then last round @80kg)
Calorie Row
Burpee Over Rower

TC:18'

B/
50 DB Push Press (2x22,5)
*start with 7 T2B every minute *

TC: 10'

5 Rounds

1 min: 30-40 rpms
2 mins: 55-58 rpms
1 min: 60-65 rpms
1 min: 65-70 rpms

Score is your accumulated number of cals

20 MIN AMRAP

• 50 Double unders
• 10 OH walking lunges 1x22.5kg dumbbell
• 5 DB hang power cleans left 1x22.5kg dumbbell
• 5 DB Push press left 1x22.5kg dumbbell
• 5 DB hang power cleans right 1x22.5kg dumbbell
• 5 DB Push press right 1x22.5kg dumbbell
• 10 Pullups

Score is your total amount of reps

10 Min circuit

• 12 Cals ERG
• 30 second hang from bar w. Aktive shoulders
• 10 reps of a Good mobility movement
• 10 reps of another Good mobility movement

Working on the conditioning of heavy high pulls