Bench
5 x 2 (215, 220, 225, 225, 225).
1 Set Max Reps to Failure (185, 11 reps)

WOD:
"Nate"
AMRAP 12 min (modified time)
- 2 Muscle Ups (4 pull up + 4 ring dips)
- 4 HSPU
- 8 KB Swing 53#/35# (used 70lbs KB)

• 7 rounds + 8 KB swings

25 min amrap

• 10 Burbees
• 10 Thrusters 2x24kg kettlebells
• 10 GHD Situps

6x 800 metres run
Rest 2 mins between rounds

Poste the best and worst time , will be your result

Back squat
10x3
New set every 3 minutes

5 rounds of:
* 1min Clean (60-70% of 1RM)
* 1min DU
* 1min WB

Snatch Grip Deadlift - wide grip like in a snatch

#MetCon | 15' AMRAP of:

• 1 to 10 clean & press (70 kg)
• 5 lateral burpees

Bench press:
10-5-5-4-10 135-185-185-185-135 lbs
2 min rest between sets

Handstand holds:
10 sets 30s on, 30s off

#MetCon | 20' AMRAP of:

• 10 box over jumps (60/40 cm)
• 10 pull-ups

300 du