First 7 mins
3-6-9-12-15
Power cleans 95#
T2B
2mins rest
3-6-9-12-15
Hang squat cleans 95#
Bar over burpees

For time
- 1km run on Woodway
- 5 x 100 feet on Mapro Rope Machine
- 10 x 20kg dumbbell thruster
- 500m run on treadmill

5RFT:

20 x DU´s
10 x S2OH (60/40kg)
10 x C2B / Pull up

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees (Jumped over dumbell, same movement if you ask me)

5 Rounds

Made the last clap on the last burpee with 11:59 on the clock, no joke. Sat down and fought off the urge to vomit. Great start to a Saturday!

Total 90min
A.
500m row
3 rounds: 8 pistol squat, 10 roll to candlestick, 10 T2B, HS practice against wall
B.
BMU practice for 10min
C.
EMOM for 40min:
1.min 100m row
2. min 7 pull up
3. min 10 wallball 6kg
4. min 10 GHD situps
Avg/max HR 159/182
D.
500m row

12 Rounds Total
45 sec. work/15 sec. rest

Row (Calories)
AS
Pushup

Keep a total running count

50 sit ups
50 du
400m row
40 sit ups
40 du
400m row
30 sit ups
30 du
400m row
20 sit ups
20 du
400m row
10 sit ups
10 du
400m row

WOD: Chipper for time

30 - HSPUs
40 - Pullups
50 - KBs (53lbs)
60 - Situps
70 - Burpees

Time: 26:50

Burpees were a damn killer!!!! Pullups took forever. Got to get my kipping technique down!

Worked on Rings dips: 5 set of 6 to 8 reps

Fra 11.00 - 23.00 ble det totalt 6 t husvask og 5 t snømåking. 2 pauser.

💪 aktiv søndag 😉

BS: 5-3-1 (75%, 85%, 95%)