For time
20-30-40-50-60 DU
5-10-15-20-25 Thruser 50kg

TC:15min

For time :

50 Power Cleans 70/50kg

On The Minute ( @ Start )

5 Toes To Bar

TC 8

• We can approach this workout in 2 ways...we cab try to get as many reps as we can in minute 1 and then get what we can in the following minutes or we can aim to complete roughly the same number of reps each minute.

• if your barbell cycling is strong. let's try for the first option. If we aren't as strong on the barbell, lets go for the second option.

20:00 AMRAP:
Run, 200 m
10 Burpee Pull-ups
4 Wall Walks
Run, 400 m
10 Burpee Pull-ups
4 Wall Walks
Run, 600 m
10 Burpee Pull-ups
4 Wall Walks

Banded Pull-Through: 100 Reps AFAP
+
Pick 1-2 from the list below
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 roundes for time
20 kbs russian 24kg
20 Goblet squat 24kg
10 strict pullups
2000m

A: Snatch 10x3 @light weight, speed
B: Heavy deadlift 5rep
C: Leg press 3x10
D: Standing hamstring curls 2x12/ben

30min:

10min Row
10min Bike
10min Ski

For time:
100 DU
10m DB oh walking lunge
12/9 Bar muscle up
20m DB oh walking lunge
9/7 Bar muscle up
30m DB oh walking lunge
7/5 Bar muscle up
100 DU

DB 22,5/15kg
TC.18min

EMOM 10
2 Front Squats

A: Strict chin ups 3set
B: E3M for 18min
1set Kipping Hspu
1set TTB