3 Sets:
In a 2:30 minute window, complete:
1:45 of "Paced" Row*
Max Muscle-ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

EMOM 10 min

2-5 Snatches
35" Double Under Practice

100 min walking
89/107

Warm-up: 5 minutes of jump rope, then

two sets of 5 pullups, 10 hand release pushups, 15 situps

Bench press 3x5 (185, 195, 200)

Weighted pullups 3x5 (45, 50, 50)

400 Meter relays with Laura x 2, then
800 Meter run for time (2:31)

For time

100 Overhead Squats 95/65 (45#)

10 Box Jump penalty every time the bar is dropped 24/20

17:08
9 sets of 10 boxes.
Still not jumping on boxes. Shin is still blue & swollen.

Then Tabata plank for 8 rounds with stiff arms, not on forearms.

AMRAP Ladder - 13 Minutes

Bench Press / Front Squat @ 115#

Rd 1 = 1 rep
Rd 2 = 2 reps
Rd 3 = 3 reps
etc...

Lisää saliohjelmaan jokaisen sarjan väliin 400 m soutu / hiihto / juoksu sillmillissä PK tahtiin

Käytä sykemittaria ja pidä sykkeet tarpeeksi alhaalla

8 Chest-to-Bar Pull Ups
8 American KB Swings
8 Burpees

RX: 24kg/16kg

Lepopäivä, 60 min ulkoilua.

Biking outside for 84 mins (32,0 km)