10 kierrosta aikaa vastaan:

• 20cal BikeErg
• 10/10 kahvakuula-clean & press
• 20cal SkiErg
• 10/10 kahvakuulatempaus

Kahvakuula liikkeet mielellään UNBROKEN ja ilman ylimääräisiä kädenvaihtoja. Pressit tiukkana. Paino kommenttiin.

Back Squat Challenge-Lift 5

Then:

50 Double Unders “Buy In” 3xSingles

10.9.8.7.6.5.4.3.2.1

Burpee Box Jump 24/20

Burpee Pull-up

50 Double Unders “Cash Out” 3xSingles

Burpees really break my rhythm, need to stay focused and take fewer breaks. Not pleased with my continued lack of DUs, but they're slowly getting better.

20 MINUTE AMRAP
*BUY IN - 250 row
-30 Abmat Sit-ups
-20 Burpees
-20 Slamballs
-10 Clean and Jerks
-200m Run

Run 1 mile
100 pull ups
200 push up
300 squat
Run 1 mile

w/ 20# Weighted Pack

20 sets of 5/10/15

Cuban Sandwich:

For time complete:

800m Run
30 Punches
20 DUB's or 368,000 Singles
20 Clean and Press 135/95
4 200m Sprints
10 Inverted Burpees

Back Squat - 5 Across
5 @ 140 lbs
5 @ 145
5 @ 155

3 Rounds NFT
10 Front Squats @ 95 lbs
15 pull ups (thin green band)

3 Behind neck push press to 3 overhead squats

3x3 Overhead Squats
1@ 65 lbs
1@55
1@65
1@75
1@85

10 Min AMRAP
30 Double Unders
15 Overhead Squats @basically 50lbs
3 full rounds + 30 DU and 5OH

Turkish Getup to Windwmill @ 20lbs

"Annnie"
50-40-30-20-10
Double Unders
Situps

11:53 Not good

Overhead Squat 5x5
Snatch High Pull + Power Snatch + Snatch Balance + Hang Squat Snatch x5

21-15-9 reps of :

Clean 135 pounds
Ring dips for time:

Subbed bar dips for ring dips