Joy in The Den, Poor poor Kate and Evil Len

50 push ups, 25 Sit Ups, 25 Pull Ups
Then 40/20/20, 30/15/15, 20/10/10, 10/5/5, 20/10/10, 30/15/15, 40/20/20 and 50/25/25.
Mrs Nev went 50/25/25 to 10/5/5.
Good session that👍

Row 250m
15 KB Swings, 24kg
25 Burpees
15 KB Swings, 24kg
Row 250m

Rest 10mins

Row 250m
15 KB Swings, 24kg
25 Burpees
15 KB Swings, 24kg
Row 250m

Rest 10mins

Row 250m
15 KB Swings, 24kg
25 Burpees
15 KB Swings, 24kg
Row 250m

Goal is to complete all three sets at 100% max effort.

Note down times for all three sets.

Tabata 8rds
20 seconds on (hollow hold)
10 seconds (superman hold)

7 rounds of triplet:
3 DL,
4 HPC,
5 FS
(all with same bar, unbroken and no rest between movements)
After each set of the triplet series go to the wall and hold 1:00 in the HSPU position static hold

20min AMRAP
20 Wallballs
10 Burpees

A. Single Arm DB Snatch 4 x 3 each
B. Bench Press 4 act lower– 6
Face Pulls – 10
Repeat 4 times
C. Chin Ups 6
Behind the neck Press 12
Repeat 4 times
D. DB Bench Press – 6 each side
DB Row – 6 each side
Repeat 3 times

Metcon: 5 rounds for time
30 DU
15 ring dips
7 Burpee pull ups

Teams of 2
20-18-16-14....0
Bench Press @ 75lbs
Deadlift @ 125lbs

4 rounds of big time mash up:
Incline med ball pushupsx10,
swiss ball hamstring curls 5 each leg,
back extensionsx8,
L sit Pull Ups x 10,
Ab wheel lateral roll outs 4 each side,
Goblet sumo squatx10

Perform sets of Clean and Jerk x 5-6 reps each set. It's ok to put it down and reset, but don't take too long between reps. These are not singles and are not touch and go. Somewhere in between.

Post WOD of C&J:
sets of OHS x 8

10min AMRAP - for air squat reps
*Teams of 2
P1: 10 burpees
P2: Max air squats