45 amrap, 21/15/9 burpees and diamonds. Every number break do rep for break 1 pood kbs and 30kg DB snatch. Completed 10 snatches so 367 reps. With the lads in The Den.

Behind the neck Push jerk + overhead squat – 15 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%

"Tri Sprint Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds

Midline Conditioning
3 Rounds, NOT for time:
25 GHDSU
1 min Overhead DB Hold (32/20kg)

3-2-x-1 seconds

Clean 3x2 (squat)

5 rounds of:
10 OHS 40/30 kg
10 C2B
Rest 2 minutes

second round 8 OHS 50/35 kg, third 6 OHS 60/40 kg, fourth round 4 OHS 70/45 kg, fifth 2 reps 80/50 kg. Barbell from ground. C2B always 10 reps.

100 Pull-ups

400M Run together

100 KBS 1.5Pood

400M Run together

100 Double Unders

400M Run together

100 OHS with 45lb plate

400M Run together

3 Person teams splitting the 100 up any way you wanted to.

Doug, Nate, and myself were on a team.

50 minutes of skills and strength work, wide grip chest to bar pull ups. With the lads in The Den.

2 rounds of Cindy
1 bear complex
3 rounds of Cindy
1 bear complex
4 rounds of Cindy
Max reps bear complex

10 min cap
Rx weights men 60 and women 40

5 min amrap

• 5 T2b
• 5 Pullups
• 5 Strict press 50kg