350 SU
200 Lunges
200 bench dips
2000 meter row

Completed with Bryon

Every 90 sec x 3
15 sec Deadlift hold
7 Deadlifts @ 175/120 (Rx+@ 225/155)

Every 90 sec x 3
15 sec Double KB Front Rack Hold
10 Double KB Push Press
*pick load

Every 90 sec x 3
30 Sit Ups
(Rx+ 40 reps)

AFAP 21-15-9
KB Swings @12kg
Burpees
+
21-15-9
KB Thrusters @12 kg
Push Ups

3 rounds for time:
400m run
25 wall ball, 20lb / 14lb
15 pull-up

165 min
Warm up for 15 min

1.Strength/skill
A. EMOM10:
1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
2) 10 m HSW - 5 5 4 5 4 m

2.Anaerobic capacity
6 x 1' ON / 4' OFF
A.
8 heavy DB snatch - 35 lbs
8 box over burpee > 6
ME bike
Calories: 4 6 5
B.
8 DB thruster 35/50 lb > 25 lbs
20 DU
Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

3.Strength endurance
Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
DB curl + press-15 lbs
L-sit hang

4.4 sets
12 Hip thrust - 60 60 60 60 kg
10 hamstring curls - 10 10 10 10 kg

5.3 sets
12 low cable pulley - 35 40 40 kg
15 side lat. raise - 10 lbs/3 kg
20 pike leg lifts
12 sa. DB press - 20 20 20 lbs

6.3 sets
3x7 bicep curls 13 kg
15 v-ups

Bench press
- 12 reps with narrow grip
- 12 reps with wide grip
- 12 reps with normal grip
- 10 reps with normal grip
- Add weight for every set

E1/2MOT1/2M for 6′
(Every 1/2 Minute On The 1/2 Minute)

AMRAP Front Squats (15kg)
AMRAP Ring Dips (red/black band)

Total score FS: 59
Total score RD: 25

20 rounds for time

• 3 Push Ups
• 6 Sit Ups (Butterfly)
• 9 Air Squats

http://www.movescount.com/moves/move18051256

Valitse oman maun mukaan benchmark-treeni. Joko girl tai hero.

Every minute on the minute, complete:
-5 DB deadlifts
-5 DB hang power cleans
-5 DB thrusters
(continue until unable to complete the round within a minute)

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10 rounds
Used 30lb DBs. I really should've had 11 rounds, because I finished the 10th with 4 seconds left, but I wussed out and called that good. Pretty sure my previous best was 9 full rounds, and that was with only 25lb. dumbbells.