100 Burpee Challenge Day 5 = 5 burpees

100 pullups
100 kb swings 1.5
100 double unders
100 overhead squats 95#

1 RM Front Squat (185#)
3x10 Rack Pulls (180#)
3x10 Floorsweeper (95#)
3x10 Reverse Hyper (2x no weight, 1x20#)
200m Farmer's Carry (55#/hand)
200m sled pull (160#)

Vondelpark - center- home

150 min
1.JG PP 17.8.2018
A. Warm up
3 sets of:
- 20 box assisted butterfly pull-ups
- 10 winging pull-ups
- 20 palm push-ups
- 45s wall assisted handstand hold

B. Own skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 20 min

C. Push / Pull Capacity
2 rounds:
- 60s max box assisted strict HSPU - 24" box, 18+14 = 32 reps
- 30s hollow hold
- 30s arch hold
- 60s max butterfly pull-ups - 13+10 = 23 reps
- 30s hollow hold
- 30s arch hold

D. TTB Capacity
4 rounds:
- 30s max TTB - 11+5+6+4 = 26 reps
- 90s recovery pace supine knees to chest

E. Mobility
3 sets of:
- 60s floor assisted German hang
- 30s of crab extensions
- 60s elevated bent arm shoulder extension
- 60s supine shoulder extension

2.Strength
A. Back squat 4x5 @ 30X1 Tempo - not done

B. Every 4 minutes for 3 rounds:
10 Push press @ 65-70% of 1RM > shoulder press

C. 3 rounds:
10m slider walk
5+5 quadruped shoulder CARs
5+5 Lateral box step ups

3.Aerobic work
A. E4MOM24:
15 air squat + easy row for rest of the time

10 rounds for time

15 swings @16
12 push up
9 box jump
6 dumbbell thruster @2x15

Clean 75% of your max 2x every minute on the minute for 7:00

105# Cleans

Rest 3:00

For Time:
Run 400m
5 rounds of
--10x wall ball 20#
--10x hand release push ups
(Once done with the 5 round couplet)
Run 400m

12 minutes to establish a 1RM Power Clean & Push Jerk.
-then-
For time:
- 30 Box Jumps 24/20″
- 20 Deadlifts 275/185#
- 30 T2B
- 20 Lateral Burpees
- 30 V-Ups
- 20 Power Cleans 135/95#
- 30 Alternating Pistols
- 20 Burpee Box Jumps 24/20″

Modified as follows:
- 15 Box Jumps @ 20″
- 10 Deadlifts 65#
- 15 T2B (High Knees)
- 10 Lateral Burpees (jumped over PVC not a bar)
- 15 V-Ups
- 10 Power Cleans 60#
- 15 Alternating Pistols (hand rail and 20# box)
- 10 Burpee Box Jumps 20″

5x3 back squats

Then:

3 rounds for time:
50 air squats
7 muscle ups (*or 14 C2B pullups and 14 ring dips)
10 hang cleans (135/95)

4 Rounds

Run 400m
50-Double Unders
25-Sit-ups
15-Push-ups
5-Burpees