12 min amrap
500m row
50 DU
rest 3min
10 min amrap
20 cal bike
15 burpee
rest 4 min
8 min amrap
20 cal ski
15 wallball
5 min rest
6 min amrap
200m row
10 burpee over rower

AMRAP 10'

5 Hang Clean (60/43)
15 Wallball (9/6)

Every 2 minutes (5 sets):
Front Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

Squat max 10,5,3,3,1
Max - 225

50cal row
50 knees to chest

Straight arm Ring holds - 3 sets 10-12 sec
Descend arm holds - 3 set 10-12 sec

Two athletes each complete three rounds for time of:
30 wall ball shots, 20-lb. med ball
Row 20 calories
10 burpees

"Wittman"
Seven rounds for time of:
* 15 kettlebell swings 24/16 kg.
* 15 power cleans 42.5/30 kg.
* 15 1 Kb Step-ups 24"/20" 24/16 kgs.

**Time cap: 25 min.

Teams of 2
100 kcals on airbike
90 sit ups
80 shoulder to overheads
70 hang cleans
60 burpees
50 kcals on airbike
40 HSPU
30 front rack lunges (L+R=1 rep)
20 push ups
10 snatches

Time cap 35mins

5km wattbike
150 DU
3km wattbike
100 DU
1km wattbike
50 DU

3 min ski erg max cal

Squat:
3 x 235
3 x 265
3+ x 300 (8 reps)

Definite improvement. Hit 290 x 5 last month on this week.

Assistance:

Dimple Deadlifts:
8 x 295
8 x 365
6 x 385

Squat Clean:
8 x 155
8 x 185
6 x 205