Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

Rx'd 1 round, had to stop, felt like I was going to pass out. Next time I need to scale down.

5 sets of one rep of heavy sumo deadlift

A, EMOM 10 mins
Devil press x 6 -7 reps

B,
Conditioning
100 Air Squats
80 Single Arm Power Snatch total
60 Butterfly Sit-ups
40 Goblet Reverse Lunges total
20 Turkish Get-ups total

Time CAP : 20:00mins

Deadlifts (255lbs) rep = 10,8,6,4,2
pull ups (strict) rep = 2,4,6,8,10

complete 10 reps Deads followed by 2 reps pull ups, 8 reps Dead and 4 pull-ups etc

Time should be between 4-7 minutes

Deadlift on a plate 6-8-10-8-6-reps

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 70%
Reset the barbell every time on the floor…do not perform these touch and go.

Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Run 800 Meters
2 Legless Rope Climbs (15′)
10 Push ups
15 Wallballs (6/9)
20 Burpees Box Jump-Overs (24″/20″)

The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the reps or distances so that you get a bit of rest.

5 HSPU
10 pistol
15 pullup
AMRAP 20min
9 rounds

Clean & Jerk 12 min EMOM

*korotus joka toinen min

3 rondas por tiempo de:

• 400 mts carrera
• 21 péndulos 24/16 (16 kilos)
• 12 subidas en barra

resultado 11:30