2km run
14 knees to chest
21-9:
Burpees
Air squats
Push ups

Nate and I teamed up for Barbells for Boobs. We had to do Helen and Grace back to back. We could tag in and out at anytime, but we both had to run the 400m in Helen. You could not start the KBS until both partners finished the run. When we finished helen, we went straight to Grace, no break.

Helen= 3 Rds

         400m <a href='/journal/movements/1280'>Run</a>

         21 1.5 Pood KBS

         12 pull-ups

Grace= 30 GTO 135lbs

I think we did great. We finished in 5th place against around 22 all male teams,(there were some great female teams and combination male/female teams) and we were clearly the oldest pair there. NICE WORK NATHAN.

In the same 10 min timecap

Jalkakyykky 5x5x70%
Penkkipunnerrus 5x5x70%
Jalkojennosto roikkuen 3-4x12-20 (polvennostot ok)
Pystysoutu tangolla 3-4x12-20

4 RFQ
40m SB bearhub carry 200lbs
40m sled sprints 45kg
10 DHSPU

150 min

1.Own skill
A. HSW practice for 10 min
B. Butterfly pull up practice for 20 min
- Progressions
- Attempts
C. BMU practice for 10 min
- 2 2 2 1 = 7 reps

HARD ROUTINE

2.Weightlifting
A. E2MOM for 20 min: Power clean + front squat + jerk

3.Conditioning
A. EMOM21:
1) 20 alt. DB snatches @ 35 lbs > 18 reps
2) 10 walking lunges w/KB's 24 kg > 20 kg
3) 10 box facing burpee box jump overs
HR 172/188

4.Accessory
A. 3 rounds:
- 10 wide pull ring rows
- 8 + 8 bicep curls 20 lbs
- 8 + 8 side lateral raises 10 lbs

Maastaveto
6x10

20 x 30sec ON
20 x 30sec OFF

Total of 10 minutes worktime
Try to keep same space but go hard on this one!

20 min AMRAP
10 KB Swings (55)
15 Air Squats
200m Row

6+6 Db Hang clean & jerk (22.5kg)
9 C2B
12 cal Row