"Evil Len, Entertaining Hell in The Open Air Den"

21 pull ups, run 330 yards, 20 dips, run 240, 19 GHD Sit Ups, run 90, then 18 pull ups, run 330, 17 dips, run 240, 16 GHDS, run 90, 15 pull ups, run 330, 14 dips, run 240, 13 GHDS, run 90, 12 pull ups, run 330, 11 dips, run 240, 10 GHDS, run 90, 9 pull ups, run 330, 8 dips, run 240, 7 GHDS, run 90, 6 pull ups, run 330, 5 dips, run 240, 4 GHDS, run 90, 3 pull ups, run 330, 2 dips, run 240, 1 GHD, run 90.
Killer 38 minutes.

Front Squats - 3x185, 3x215, 3x245, 3x275, 1x295, 1x315
EMOM - Hang Cleans (185lbs) - Rnd completed...1,2,3,4,5,6,7, - total reps = 29
EMOM for 10 mins - Hang Cleans (205lbs) - Rounds completed = 9

A: Front Squat hitta ditt 1 RM
(ca 12-15min)
B: Push Press hitta ditt 1RM
(ca 12-15min)

C1: 600m Löp
C2: 25 KB Swing
C3: 50 DU
vila 2 min
x 3 set

140 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.WL
A. Power clean
- Find 1 RM

B. Jerk
- Build up to heavy 2 rep. Max 1 failed set!
- 2x3x70 % of daily heavy
- New set every 3 minutes
- 25 35 40 45 50 55 57.5 60 62.5 65 kg

3.Metcon
- Not done

4.Core
- Not done

In teams of 2:

2 Rounds:
50 cal Assault Bike
50 Pull-ups

2 Rounds:
50 Wall Balls
50 DB Snatch

2 Rounds:
50 Burbees
50 Power Cleans (50kg)

Perform 5-8 reps of push ups on every minute for 14 minutes

4sets:

3 Weighted Pull-Up
Rest 1-2min
5 Weighted Ring Dip
Rest 1-2min

Ohje: Valitse kuorma, jolla voit tehdä kaikki sarjat läpi.Leuanvedossa ja dipissä ei tarvitse olla sama taakka.

8x
400m run, 30 sec rest
400m run, 150sec rest

5RFT
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

RX: 155/105

50 box jumps for time - 24 inches