“Gone In 60 Seconds”
3 Rounds:
40 Dumbbell Step-ups 25kg
30 Single Dumbbell Alternating Power Snatches
20 Burpees

EMOM: 20 Double Unders
* Start the workout with DU

15 min
Rack 95#, partner WOD.

Each of you use one arm to DL the 95# 10x's. Unrack & run w/ 25# plate 100m.

Melyssa was my partner & I think we did 8 or more rounds. Did not count.

BENCH PRESS

4x3
After each set: 4 strict c2b
-rest as needed

• käytä kumpparia chest to bareis apuna jossei muuten rinta osu tankoon
• hallittuja leukoja

2 DL @ 60% of 1RM and 5 Box Jump 24/20 on the minute for 11 minutes
@95#

6 Rounds of:

7 C2B

15 Wallball 20/14

30 Double Unders

Cory made us sub ring rows for C2B pull-ups. Easy @ first, but it got more difficult as we went. Unfortunately, I was going a little too fast (only b/c of ring rows) & he added round 6. It was 5 rounds-sorry?

A, Back squat cycle 4, week 1 (add 5kg again to training max)
1x5@65% of training max
1x5@75%
1x5+AMRAP@85%

B,
2 Bench Press@ 80% 1RM
Every 1 min for 10 mins.

Speed reps.

C,
3 rounds:
15 deadlifts @142/93kg
15 strict deficit handstand push-ups @9cm/5cm
goal: sub 9 mins

For Time

Run 1 Mile with Slam Ball

100/75 Slam Balls

I used a 20# Slam ball for both the run and Slam Balls. Broke it up into rounds of 10

With partner 600 rep in 30 min:

0-10 min 200 deadlift
10-20 min 200 back squat
20-30 min 200 shoulder to over head

20 min AMRAP

1 HSPU

1 Round of Cindy

100m SPRINT

“add a HSPU each round, and the 1 round of Cindy and 100m Sprint stay the same”

7 rounds w/HSPU on blue/green band

10 Minute AMRAP

11 KB Swings
11 Slam Balls
8 HSPU
100M Run

30 minute Time Limit Chipper

800M Run
5 Rope Ascents
50 Burpees
50 Chest to bar pullups
50 K2E
100M Farmer Walk #80KB
50 Box Jump 30"
20 Pistols

Count total reps on the run/farmers walk each meter is one rep