10 Min/AMRAP
30 Double Unders
15 Power Snatch 75lbs

5rds+30+11

Wide grip pull-up (strict form):
BW (81kg) x 10 = 890
BW + 5kg x 5 = 564
BW + 10kg x 1 = 416
TOTAL = 1,870

Towel long barbell row:
70kg x 5 = 350
70kg x 5 = 350
70kg x 5 = 350
TOTAL = 1,050

Cable reverse fly, bent arms:
5kg x 7 = 87.5 (each arm)
5kg x 7 = 87.5
5kg x 7 = 87.5
TOTAL = 262.5

Dumbell bent over row:
22kg x 5 = 300 (each arm)
26kg x 5 = 360
30kg x 5 = 400
TOTAL = 1,060

GRAND TOTAL = 4,242.5

complete 5 rounds of the following:

• 11 x deadlift (RX 80/60)
• 22 x situp
• 33 x air squat

Strength
Dips 5x5 (45#)

Met-con
750m Row
10 Pull-ups
500m Row
20 Pull-ups
250m Row
30 Pull-ups

Cash-out
5 Minute Squat Hold

1 rep max hang clean 1 RM

Suoraan rinnalta ylös!
5-8 toistoa/min

10 Min/AMRAP
30 Double Unders
15 Power Snatch 75lbs

5rds+30+5

400m run

120 front squats 115/95
200 box jumps
(el resto salta la cuerda)

100 push press 115/95
180 squats
(el resto salta la cuerda)

80 hang clean 115/95
60 wall ball 20/14
(el resto salta la cuerda)

400m run

4 rounds

400m run

12 rodillas a los codos
12 push ups
12 double unders (o saltos laterales)

Power cleans
3-3-3-3-3
40(3)-50(3)-60(2)-55(3)-60(2)