14' AMRAP
5 dbl DB hang power clean & push press
7 ttb
9 box jump

Cleans and jerks every 2:30min:
- 2x 3+2
- 3x 2+1
- 4x 1+1

A1: Push ups 4x10
A2: Straight bar biceps curls 4x6
B: DB powell raise 3x10/arm

3x
30 Empty Barbell Good Mornings
30 side to side leg lifts
100m Double Kettlebell Front Rack Carry 24kg's
Rest 2:00 between sets.

DEATH BY:
WALL BALL 9/6

5 Minutes of "bodybuilding work" devoted to one muscle-group. 3-4 sets of 8-15 reps
+
- World's Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

GRT(25)
Run, walk, row, bike for 20:00 minutes-record distance.

Finisher
50 double crunch
1:00 quad stretch

Tunti pidetään RNC matolla.

Warmup
400m run or 500m row
Then
Barbell warm up
5 deadlifts
5hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat
X 3 (increasing in weight each round)

Partner WOD
100 Deadlifts (135/95)
400m run
50 Thrusters (95/65)
400m Run
100 Power Cleans (95/65)
400m Run
50 Snatches (95/65)

*runs are done together. Split barbell movements between partners

*500m row for run

A,
Back squat week 2 Cycle 2
1x3 @ 70%
1x3 @ 80%
1x3 + AMRAP @90%

Incline Bench Press
Find your 1 RM for the day

B,
Accessory Lifts
DB Bench: 2 x 15
DB Rollback: 2 x 10
Single Arm DB Row: 2 x 10

C,
EMOM 12 min
Odd: 3 Legless Rope Climb
Even: 6 Bench Press (70-75% of 1 RM)

D,
3 Rounds
15m Waiters Walk (right)
:10 sec Chin Over Bar Hold
:30 sec Hold at Bottom of Goblet Squat (light)
15m Waiters Walk (left)
:10 sec Chin Over Bar Hold
Rest :90 sec between each round.