Wide grip Pullup 8-8-6-6 reps

"Nasty Nancy"

For time:
5 rounds:
500m run
15 overhead squats@84/56kg
15 bar facing burpees
Goal: sub 30mins

Deadlift
5x5r @ 2 reps in the tank
Rest as needed.

10-8-6-4-2 back squats

Rest 2min between sets

Warm Up, stretch

Warm up with weights
KB Complex:
3 Rounds
KB deadlifts x 8
Goblets x 8
Push-ups x 8
V-ups x 8

WORKOUT
6 Rounds for time

3 med ball push-ups
3 plyo med ball push ups (3 each arm)
3 SA DB Snatch (3 each arm)
3 DB front squats (70lbs)
3 PG2OH (50lbs)
3 split squats weighted (3 each leg)
3 V-ups
3 crunches

BENCH PRESS

4x3
After each set: 4 strict c2b
-rest as needed

• käytä kumpparia chest to bareis apuna jossei muuten rinta osu tankoon
• hallittuja leukoja

Power clean + 2 push jerks

75-80% of daily max

3 rounds
10/8 cal bike or row
8 box step ups
10 passthroughs
8 DB press (lightweight)

WOD
Every minute on the minute for 30 minutes complete…

Min 1: 14/10 Calorie Bike

Min 2: 15 Single Arm Alt. DB Clean & Jerk 50/35

Min 3: 50 Double Unders

Min 4: 14/10 Cal Row

Min 5: 15 Box Step Ups with plate in hands 20″ 45/25

Min 6: Rest

Daily max for

Power clean + push jerk

10min time cap

“Gone In 60 Seconds”
3 Rounds:
40 Dumbbell Step-ups 25kg
30 Single Dumbbell Alternating Power Snatches
20 Burpees

EMOM: 20 Double Unders
* Start the workout with DU