Run on off during 5 km distance

28 Min E7MOM (ogni 7 minuti x 4 volte) of:
Assault Bike 15 Kcal
Bar Muscle Ups 8/6 reps
BB Power Snatch (60/40Kg) 8 reps
Assault Bike 15 Kcal

Max reps @80%

Tuesday 29th August 2018

BACK SQUAT

Fitness
3 x 5 LP

Heavier than last week.

Performance
85% x 1, 85% x Max Reps

Warm up, then perform one set of 1 at 85% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.

Post loads to comments.
Exposure 3 of 8

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AMRAP 10 Minutes:
10 Double-Unders
3 Chest-to-Bar Pull-Ups
20 Double-Unders
6 Chest-to-Bar Pull-Ups
30 Double-Unders
9 Chest-to-Bar Pull-Ups
40 Double-Unders
12 Chest-to-Bar Pull-Ups
50 Double-Unders
15 Chest-to-Bar Pull-Ups

Continue adding 10 Double-Unders and 3 Chest-to-Bar Pull-Ups per round until time is called. Scale Dubs to about 1/2 attempts (aka Double-Blunders) or 2x Singles as needed. Scale the Pull-Ups to Chin-over-Bar or Jumping Chest-to-Bar as needed. Alternately, instead of scaling to keep moving consider using today as 10 minutes of practice on one of these 2 skills you have trouble with.

Post rounds, reps, and Rx to comments

300 cal ski UGIG 15cal each

Find your 7 RM shoulderpress

capacity: 150 wall ball shots for time 15/9 kg. Every 2 minutes, including 0:00, run 300m.

42195m with ergo

T2B
KB swing 32 kg
GHD

3 rounds YGIG
5x push press (2sec pause at the bottom)
5x chin up (5sec pause at the top)

Core workout

E2M12
Every 2nd minute for 12 minutes
3x push press +30sec OH hold
@1RM shoulder press