Lisäpainoleuanveto,

3 x 5

EMOM 24 min

*8 cal row
*2-4 chest to bar pull ups
*10 sec ring support (L-sit)

20 kierrosta aikaa vastaan:

• 20cal BikeErg
• 5/5 bulgarian split squat @20kg kiekko

Happy Saturday fitters👍
Evil Len is off The Den with Mrs N.
40 push ups, 16 Burpees over the bench, 16 heavy dumbbell bench press (30kg/15kg), 16 strict pull ups (no kipping).
Then 30/12/12/12, 20/8/8/8 and 10/4/4/4.
16:27/27:19

EMOM 16'
1: 12 DL @60/40kg
2: DL hold
3: 6 Push Jerk
4: Barbell Front rack hold

"Bad karma"
50-40-30-20-10
10-20-30-40-50
Barbell curls 20/15
KBS 24/16
ALL GO
Then in teams of 3
"Painstorm"
30 Burpees
30 Deadlifts
30 Burpees
30 Power Cleans
30 Burpees
30 Strict Presses
30 Burpees
30 Push Presses
30 Burpees
30 Jerks
30 Burpees
30 Swings 32/24
30 Burpees
30 Sumo Deadlift HIgh-Pulls
30 Burpees
30 Power Snatches
30 Burpees
30 Squat Snatches
45/30

6 Intervals 3’ ON, 1’ OFF of:

8 burpees target

8 Power clean 60/40

6 burpees target

6 Power clean 60/40

in time remaining : toes to bar

EMOM40
- 6 deadlift @150kg
- 6 bench press @95kg
- 6 squat clean @75kg
- rest
*so total of 10rounds with 1min rest between rounds.

OPEN GYM 5:15 am

Work Up to 1 rep max deadlift 180lbs!!!!

Cindy AMRAP 15
5 Ring Rows
10 Push Ups
15 Air Squats
12 rounds