5 x 5
Strict Chin-ups @ 25% of 1RM Strict Chin-up ( Supinated grip)
scale option https://vimeo.com/175741058

For time in team da 2
10 bar mu
500 m run
40 ttb
40 squat ( double kb 20 kg )
500 m run
40 pull up
40 push press
500 m run
40 ctb
40 thrusters
500 m run
10 bar mu

Warm up: PVC/empty bar Deadlifts x10, 20 situps, 20 back extensions x3 rounds

SWOD: Deadlifts 3-3-3 80,85,90% (295, 345, 385 +5)

Met-Con:

“David Schneider”

5 rounds of the ladder:

10,8,6,4,2 Hang Squat Cleans 135, 95

5,4,3,2,1 Muscle Ups

50,40,30,20,10 Double Unders

Five rounds of:
Run 400 meters
30 Glute-ham sit-ups (subbed 30 abmat sit-ups)
250 pound Deadlift, 15 reps

3 Goodmornings on the minute for 9 minutes at 50% of your 1RM - Not sure of my true 1RM, so I just did 75#

3 minutes rest followed by:
5 minute AMRAP
5 Squat Clean & Jerk 135#
10 Burpees

5 minute rest followed by:
5 minute AMRAP
10 Deadlift 135#
10 Double Unders

---

AMRAP #1 - Those 135# clean and jerks got heavy on round 2 :) Total rounds: 2 + 3 C&J
AMRAP #2 - Total rounds: 6 + 1 Deadlift

Grand total reps: 154

A.) Every 2 min x 5
3 hang power cleans + 3 split jerks

-70-75% 1 RM C&J

B.) For time:
14 (7/7) DB hang cluster 25/17.5kg
7/6 Ring MU
12 DB hang clusters
6/5 Ring MU
10 DB hang clusters
5/4 Ring MU

TC:7 min

C.) 30 sec on, 30 sec off x 10 (5 sets each)

Alternating:
Burpee shuttle run 10m
DU

-halutaan, että liikutaan kovaa. Koita pitää toistomäärä mahdollisimman samana.

20 Minute AMRAP
- 30 Box Jump (24")
- 20 Push Press (115/75) (95)
- 30 Pull Up

3 rounds + 30 box jumps + 13 push press

20 Minute AMRAP
- 30 Box Jump (24")
- 20 Push Press (115/75)
- 30 Pull Up (Ring Rows)

3 rounds + ring rows and 25 box jumps (started on ring rows)

3 Goodmornings on the minute for 9 minutes at 50% of your 1RM

3 minutes rest followed by:

5 minute AMRAP

5 Squat Clean & Jerk 135/95

10 Burpees

5 minute rest followed by:

5 minute AMRAP

10 Deadlift 135/95

10 Double Unders

I did 3rounds and 2 reps of the first part then 7 rounds and 8 reps of the second part. I also did 95lb of the good mornings.