Eilinen/Lepo

Amrap 12:
300m row
20 box over jump

5min rest

Amrap 12:
100m Farmer's run 60-70%
20 kb faced burbee

Result is sum of both Amraps

105 min

Warm up for 10 min

A. Skillwork: HSW practice for 10 min

Warm up for 10 min

B. Muscle Up Progression

C. With partner complete AMRAP in 5 minutes of:
Muscle Ups > Muscle up kääntö + dippi, violetti kuminauha
45
Rest 3 minutes

With partner complete AMRAP in 5 minutes of:
Ski for calories
71

Rest 3 minutes

With partner complete AMRAP in 5 minutes of:
Man Makers 55/35lbs > 30 lbs, thruster
27

D. Skillwork: MU practice for 15 min

E. 3 sets of:
Shoulder press x 10 reps

90 min

WU for 15 min

A. Back squat from Invictus May 4 2015

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%

B. Deadlift 5x5 reps
75 80 80 80 80

C. Walking lunges with 45 lb DBs'
12 12 20

10 power clean 50kg
20 wallball 20lbs

• 5-…-5 of:
BB Back Squats
5RM

50 min walking

Focus Clean Complex:
1 Clean +2 Front Squats +3 Thursters

5 sets of whole complex @ 70% 1RM C&J

MetCon 12 min. AMRAP:
- 100 m Run
- 5 Power Cleans (L1- 95/75; L2- 135/95; L3- 185/115)
- 10 Pull-Ups (L1- jumping; L2- pull-ups; L3- C2B)
- 15 Wall Balls (L1/L2- 14/10; L3- 20/14)

Score: Weight / Rounds + Reps

For time
3-6-9 Bar muscle up
10-20-30 DU
6-9-12 power clean 60/45

TC. 20min

4 rounds of:

15 KB Swings
10 Goblet Squats
5 KB Push Press each arm