For time

100 pull up
200 push up
300 squat

If possible use weight vest.

Double under practice for 15min

E2MOM 5
5x Deadlift

For time:
40x DU
20x 1DB Snatch alt. (15/22,5kg)
40x DU
20x 1DB Snatch alt. (15/22,5kg)
40x DU
20x 1DB Snatch alt. (15/22,5kg)

Tc: 10min

400m plate carry (45#)
50 Wall-Ball (20#)
40 Double Unders
30 Hand Release Push-Ups
20 Chest-to-Bar Pull-Ups
10 Tire Flips

A) 12 min AMRAP

10 ring rows
10 pushups
20 air squats
15 cal row

--- rest 5 min between A and B ---

B) 12 min AMRAP

15 SDLHP
10 burpees over KB
15 v-ups

Must complete each movement before moving on onto next one.

• 2km row
• 50 x 20kg kettlebell swings 30 @ 35
• 50 x 8kg wall balls 30 @ 10
• 50 x dip
• 50 x 16kg dumbells hammer curls 30 @ 25
  
• 50 x toes to bar 30
• 50 x 40kg Manpower Micks (G2O)
  
• 50 x 30" Box Jump 30
  
• 50 x 40kg Floor Sweepers 20
• 50 x pull ups 30
• 50 x push ups 50
• 50 x sit ups 50
• 1.7km run
  

10 min. Row
15 min. Bike
5 min. Ski

Rullailu etu- taka-ja sivureidet + pakarat

Jooga 45 min Tri-dosha sarja

Venyttelyä

5 Rounds of:
15 Hang Squat Clean & Jerk with DB
9 Pull ups
6 Pushups

Eilinen/lepo

Front squat 5-4-3-3/ rest as needed
Go heavy!

Come in and see because there are options, but I won’t tell what they are until you get here.

Opt 1- Run

Opt 2- Deadlift

Both have some Burpee’s

I chose opt. 1

3 DL's on the minute @ 60% of 1Rep max. 60% of 425 is 255lbs. Do this for 8 mins. Without resetting clock, on min. 11, 4 Burpees on the minute with 135lb DL's in between until you reach 125 DL's.

As I type this, my back is calling me an asshole for doing opt. 1

Not to mention afterwards, a couple of us(Ed, Burt, Cory, Ken, Brian and myself)moved the gym floor,along with some equipment, to suite A.