20 cal bike
40m front rack carry
40m farmers walk
Rest 2 min

150 min
Warm up 10 min

1.HSW skill

2.1 ¼ Front squat
Build to challenging set of 3
25 35 45 50 55 60

3.Hang squat clean
A. Build to heavy set of 5

4.Strength
A. 4 sets:
Staggered stance KB RDL x 10+10 - 12 16 16 16 kg
KB Front rack step up x 10 - 12 16 16 16 kg
- Rest 60-90 s. between sets, alternate movements

5.BFLY pull up
- 30 reps

6.Core
- EMOM7: abs

A. Back Squat 5-4-3-2-1-1
B1. 10 Front rack lunges, 115lb; rest 30 sec
B2. 15 Weighted situps, 45lb; rest 30 sec x 3
C. Tabata
Burpees
Squats

A. 265-285-305-325-345-355
B1. Complete
B2. Complete
C. Burpees = 58
Squats = 112

AM: 50 min
Warm up for 30 min

1 mile / 1600 m run for time
Result: 6.15
HR 177/188

Cool down for 10 min

PM: 160 min
Warm up for 20 min
- 10 TTB
- 13 m. HSW

1.Ring Muscle up practice
A. False grip low amplitude ring swings
- Accumulate 80 reps > 40

B. Ring muscle up
- 9x1 + 8x2 - 25 reps

C. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10 > 30

D. Ring support swings
- Accumulate 60 reps in sets of 8-10 > 30

E. Front swing pull back
- Accumulate 50 reps in sets of 6-10 > 30

F. High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 6 reps

2.Push press
A. 4 RM
- Max 2 sets

B. 5 sets:
2 Push presses @ 4 RM - 52 kg
8 Supinated bent over row (As heavy as possible!) - 50 50 50 50 45 kg
- Rest as needed

3.Core
A. Accumulate 50 KB Side bends per side - 24 kg

Seated Shoulder press 6x4

15 min AMRAP
10 cal Row
5 Push Ups
10 cal Row
6 Push Ups
Continue until 15 min is done
Score is total reps of push ups

100 Burpee Challenge Day 64

“Gwen” For Load:
BB Clean & Jerk (any style) touch n’go (X Kg) 15 reps
BB Clean & Jerk (any style) touch n’go (X Kg) 12 reps
BB Clean & Jerk (any style) touch n’go (X Kg) 9 reps
Use the same weight for all 3 sets. Rest as need each sets.

Front squat 3-3-3