50 x amerikkalainen etuheilautus, 24 kg
50 x pystypunnerrus tangolla
50 x kirvesmies, 12 kg kuula
50 x vinopenkkipunnerrus, 50 % omasta kehon painosta
50 x wall ball, 3 m / 10 kg pallo
50 x ojentajapunnerrus kuminauhalla
50 x istumaannousu

FIGHT GONE BAD!!
3 rounds of 1 min of:
- Wall ball shots (9/6 kgs).
- Sumo deadlift high-pull (35 kgs).
- Box Jumps (24"/20").
- Push press (35 kgs).
- Rings Row with feet on the box.

***** 1 min per exercise and 1 min rest between series.

12-9-6 reps for time of:

• Muscle-ups
• 275-lb. deadlifts

Each time you break a set of muscle-ups, perform 3 "penalty" deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.

Post time to comment

AFAP
50 double unders
then
3 RFT
9 hspu
15 ring dips
21 push ups hands off
then
50 du

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Five sets of:
Row 1000 meters @ 2 seconds faster than your 5k PR Pace
Rest 45 seconds

6 rds

10 Deadlift 100 kg
5 Pull up
5 Ring dip

5 rounds of:
DB Bench Press x 5-8 reps
Power Clean to Front Squat x 8 reps

4 rounds for reps
1' pistols
1' pull ups
1' handstand push ups
1' toes to bar
1' rest

For Time:
40 Atomic Push-ups
40 Low Row

Penalitė 10 burpee
(Genou au sol, fesse au sol, plante de pied au sol, changement de position)

Post time and burpee number

EMOM 12 minutes

Deadlift + Power Clean + Front Squat + Push Jerk + Back Squat + Push Press

Increase weight every 2 minutes