8x 3 min run, 45 sec rest between. Same speed and effort as last week.

1: 20cal concept bike
2: 10 bench press 50kg

Metcon:

For time: 1000m row, 50 toes to rings, 40 box jumps (24"), 30 jumping lunges/leg, 20 clapping pushups, 1000m row

Time: 18:42

Elements work: rope climbing...Did 5 reps easily

300 cal AB
200 m farmer walk 2x24
80m yoke carry 120kg
70 push ups
60 HSH
50 Toes to rings
40 benchpress 50kg
Back up and finalize with 300 cal AB

Warm Up:
300 Navy Arm Circles
complete 50 stand­ing / then 50 in a squat hold

Strength: Dead­hang Pull Ups
5,5,5,5,5

Work: Char­lie — Chelsea’s Brother
On the minute for 30min. complete the fol­low­ing:
5 Dips
10 Push Ups
15 Squats

15 Hang Power Cleans (135)
15 Burpees

4 x 4 @ 66% of 1 RM snatch

5 SETS x 6 @ 72% of clean 1RM.
Short pause at the bottom of each rep

Buy in 2500 m bike
21 15 9 15 21
Deadlift 80kg
Ring dip
Cash out 2500m bike

Strength:

Jerk 1RM

Metcon:

21-15-9
- Deadlift (102kg)
- Burpees