for 10 min
1 min machine
8 box pistols e/s
10 shoulder taps
10 ring row

Every 1 min for 40 mins, alternating between:
15/12 Machine Calories
12 Alternating Pistols
Handstand Walk,15m
12 Chest-to-bar Pull-ups

Rest 10min, active recovery 5 min during this (bike easily or walk/jog)

Accessory Work
4 Supersets
6-12 Deficit push ups (20/10kg plates)
6-12 strict chin ups
6-12 push ups
12 RING/Barbell rows (light/moderate)
rest 2-3 min

Extra
2-3 sets of Bicep Curls and Tricep turns if got still energy to do it and feel like it makes you stronger!

Three sets of:
Drop to Split Jerk x 3 reps (light, focus on foot work)
Rest as needed

All alone, in the open air Den
T'was a 24 Amrap challenge, for Evil Len
With 24 pull ups and med ball squats, the game was booked,
And by the time he was finished, he was totally f#*cked!

Ekaks nämä ja suoraan perään takakyykyt 3x14

Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.

Rest 2min btwn sets

5 rounds:
15 Power Snatch
Run 400m

For time

Use either two 24kg dumbbells or two 24kg kettlebells for the farmers carry

• 50m farmers carry
• 50 Wallballs
• 25 Burbees over the wallball
• 50m farmers carry
• 40 Wallballs
• 20 Burbees over the wallball
• 50m Farmers carry
• 30 Wallballs
• 15 Burbees over the wallball
• 50m Farmers carry
• 20 Wallballs
• 10 Burbees over the wallball
• 50m Farmers carry
• 10 Wallballs
• 5 Burbees over the wallball
• 50m Farmers carry

10 MIN AMRAP
5 punnerrus
10 rengassoutu
15 kyykkyä
20 vatsaa
Tulos: 5 kierrosta + 59 toistoa