4x4 back squat @82%

4 sets of 3 push presses @85%

Midline
Not For Time:
1:00 GHD Static Hold (Belly Up)
15 Strict Toes to Bar
:45 GHD Static Hold (Belly Up)
12 Strict Toes to Bar
:30 GHD Static Hold (Belly Up)
9 Strict Toes to Bar

140 min
Warm up for 15 min

1.Strength
E2MOM14:
8 Box jump overs
3 Shoulder to overhead @ 75-80 %

2.Metcon
EMOM32:
1) 14 Cal Ski > 11 cal
2) 12-18 Toes to bar > 12
3) Max reps Devil's press 15 kg - 7 x 6 + 7 = 49
4) Rest
HR 169/182

3.Strength accessory
A. 3 sets:
8 pull ups
8 hamstring curls - 10 kg
12 hip thrust w/DB - 55 lbs

B. 3 sets:
10 sa. DB press - 25 lbs
8 sa. DB row - 45 lbs
8 bicep curls - 25 lbs

C. 3 sets:
10 hollow rock + 10 tuck up + 10 s. hollow hold + 10+10 side plank raises + 20 s. arch hold

For time

• 15 muscle-ups
• 150 double-unders
• 12 muscle-ups
• 120 double-unders
• 9 muscle-ups
• 90 double-unders

IN TEAM OF TWO
16 ALT RNDS OF:
5 POWER CLEAN
7 PUSH UP
9 PULL UP
BUY IN/ BUY OUT
50 KTB AS 32/24 24/16

4 rounds for time of:

400-m run
3 legless rope climbs
7 snatches

Women 125 lb.
Men 185 lb.

4*10 min emom
45sec work, 15 sec off

1. Row
2. Wall ball
3. Kb clean and jerk
4. Burbee
5. Kb swing
6. Ski
7. Kb sit upp
8. Plank
9. Hollow rock
10. T2b

3 RFT
-10x Thor hammer strikes per side
-10x transverse hammer strikes per side
-10x ring rows
-10x pushups
-10x sandbag breacher toss
-10x KB clean and press 53# (5/side)
Rest no more than 1:00 between rounds

30 Min amrap

Først
1 min Erg
10,20,30,40,50 alt DB hang clean and jerks 17.5

Efterfulgt af
1 min Erg
10,20,30,40,50 alt DB snatches (til jorden) 17.5