50 double-unders
10 renegade rows @ 45lbs

5 rounds

1. Strict handstand push up X 3-5  OR 3 eccetric HSPU

5 x E1,5MOM

1. Practise
   10 min kipping HSPU / deficit kipping HSPU

2. Practise
   Ring MU / Bar MU / Kip dip

3. 5 min EMOM
   1 eccentric ring dip +10 sec hold at the bottom

15-10-5-10-15 Reps
Shoulder to overhead 35 kg
Back Squat 35 kg
Burpees over the bar

1000m Row

50 Thrusters 45#

30 Pullups

Day 46 of The Burpee Challenge

Shoulder Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Push Jerk: 1-1-1-1-1

---

SP: 95-95-105-105-105
PP: 115-125-125-135-135
PJ: 135-145-155-165-175(f)

20 MIN EMOM

With 2 dumbbells

1,3,5,7...: 10 Step-ups (rack anyhow)
2,4,6,8...: 10 Power cleans

100 push ups
40 sit ups
30 box jumps
20 push ups
10 pull ups
100 burpees

Day 48 of The Burpee Challenge

Complete 7 Rounds:

3 Deadlifts
3 Hang Power Cleans

*Do not let go of the bar during the round. Count a penalty if you come off the bar.
*Work up to the heaviest weight possible.
*Rest as needed between rounds.
*If you let go of the bar during the round count a penalty & immediately perform 5 burpees.

135,155, 185 (my body weight) 165, 165, 165, 165, no drops

RUN:

• 1k moderate
• Rest 60s
• 4x200m fast (45s rest btw)

Rest 3min

• 1k moderate
• Rest 60s
• 3x200m fast (45s rest btw)

Rest 3min

• 1k moderate
• Rest 60s
• 2x200m fast (rest 45s btw)

Rest 3min

• 1k moderate
• Rest 60s
• 200m fast

DONE!!

5rds:

20 cal AB
20 pull-up
20 row
20 push-up
20 cal ski
20 pistol squat

Rest 3min btw rds.