EMOM 10

• Row 100m as hard as you can and relax for the rest of the minute.

Complete as many rounds as possible in 10 minutes of:

• 10 handstand push-ups to 6-in. deficit
• 20-calorie row
• 30 single-legged squats, alternating

Deadlift Progression
3 x 20, 1 x 10 @ 55-60% of 1RM

100 Back squat 70/42,5kg
Unbroken
50 du za odłożenie
5 burpee za skuchę
Tc 18'

Skill work in The Den today, clean to overhead, 95lb x3. Up in 5 each round with Abacus, JTQ and CP Harris. Got to 155 before the lads failed. Then 5 115lb squat clean thrusters. Abacus Fella and JTQ nailed the technique🏋🏽👍

500 DU

3 rounds for time of:

• 5 strict muscle-ups
• 1 minute of L-sit

EMOM 10 min, alternating
For Quality

5-15 TTB
5-15 Ring dips

Painonnostotunti
Snatch 5x3 70%

Open Gym 5:15am- 6:15am