60% Barbell Party.

Rest 5min

For Time

3 rds.
10 Hang Clean (50/40kg)
15 Wallball
30 Double Unders

Complete exercises EMOM for 14 Mins

Air Squats- 5reps
Burpees- 3reps
Broad Jumps- 3reps

Run Fr-an. For time:
* 400m run
* 21 thrusters (45/30kg)
* 21 pull-ups
* 2min rest
* 400m run
* 15 thrusters (45/30kg)
* 15 pull-ups
* 2min rest
* 400m run
* 9 thrusters (45/30kg)
* 9 pull-ups

For time:
50 Pistols (alternating legs)
25 Ring Dips
40 Pistols (alternating legs)
20 Ring Dips
30 Pistols (alternating legs)
15 Ring Dips
20 Pistols (alternating legs)
10 Ring Dips
10 Pistols (alternating legs)
5 Ring Dips

Test: Perform max reps unbroken push-ups.

Find 1RM Snatch

• 5.6km / 40min hölköttely
• Venyttely 15min
• Jalkojen hieronta 50min

Damned fine press up ladder, with a Sally Hands buy in. Fun in the Den this morning, the lads lurved it! Alternating between strict press ups, diamonds, three point diamonds, pauses press ups, chest slappers, ooh what fun.

C.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.

5 x 1