Open Gym post if coming

Back squats 3x5 @77,5kg tempo 31x1
Shoulder press 3x5 @46kg

Bulgarian split squats: 3x8/8 @ 12kg KBs
Push ups 3x20

9min Amrap
Bench Press 3-6-9-12-15-18 (50-60% of Maximum)
C2B 6x per round

Time Cap: 14mins

Handstand Push Ups
Toes-to-Bar

Cash Out: 100 Double Unders

Great in the park again this morning with CJ and The Groaning Jones. finished off the challenge in 13:27 (today was 90 yard run, 30 reverse rows, 90 yard run, 30 dips, 15 kettlebell swings, 20 bench diamonds, 20 pull ups, 90 yards run, 20 reverse rows, 90 yards, 20 dips, 15 kbs, then 10s). Worked the clock down with 5 strict deep pause dips and 5 strict shoulder to bar pull ups.

EMOM 10min 45kg 7reps

100 DU
25 KBS (full range of motion) 20/16kg
20 push-ups
15 K2E
10 front squats 50/35kg

135 min
WU for 15 min
Skill: MU practice for 40 min
RMU 7 x 1 reps

1.SPP (Conditioning)

A. 60 minute EMOM
(1) – 5 thrusters + 5 to 10 (chest to bar) pull ups > 25 kg + 5 C2B
(2) – 10 box jump overs @ 24/20″ + 10 deadlifts > 5 BJO + 35 kg
(3) – 8 to 20 cal row > 8 cal
(4) – 5 power snatch + 5 to 10 toes to bars > 25 kg + 5 T2B
(5) – 3 to 5 ring muscle ups + 10 burpees to rings > 1 BMU
(6) – 8 to 20 cal assault bike > 6 cal

Barbell load (thruster/deadlift/power snatch). Choose between 60/40kg (135/95lbs) and 30/20kg (65/45lbs)

175/188

2.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140

3 rounds:
15 Row Cal
15 Power Snatch

40 HSPU
20 Back squats
5 Rope climb

4 rounds:
11 Burpees
9 Power clean

Heavy thrusters