10-30-30-40-50 dubs unbroken
2-4-6-8-10 mups

Every 90s for 7:30
3 behind the neck strict presses

8 rounds with bike

3 min easy
2 min moderate
1 min fast

Maastaveto
6x10

Every 90 sec for 8 rounds each (24min)
Alternate between:

6x Front squat
Gymnastics complex: 2x t2b, 2x pull ups 2x C2B or 2x BMU (no re-grip)

150 min

1.Own skill
A. HSW practice for 10 min
B. Butterfly pull up practice for 20 min
- Progressions
- Attempts
C. BMU practice for 10 min
- 2 2 2 1 = 7 reps

HARD ROUTINE

2.Weightlifting
A. E2MOM for 20 min: Power clean + front squat + jerk

3.Conditioning
A. EMOM21:
1) 20 alt. DB snatches @ 35 lbs > 18 reps
2) 10 walking lunges w/KB's 24 kg > 20 kg
3) 10 box facing burpee box jump overs
HR 172/188

4.Accessory
A. 3 rounds:
- 10 wide pull ring rows
- 8 + 8 bicep curls 20 lbs
- 8 + 8 side lateral raises 10 lbs

Amrap back squat @75%

In the same 10 min timecap

WOD 5 Rounds
400 M RUN
5 HAND STAND PUSH UPS
10 T2B
15 RING ROW
20 GOBLET SQUATS @20KG

Nate and I teamed up for Barbells for Boobs. We had to do Helen and Grace back to back. We could tag in and out at anytime, but we both had to run the 400m in Helen. You could not start the KBS until both partners finished the run. When we finished helen, we went straight to Grace, no break.

Helen= 3 Rds

         400m <a href='/journal/movements/1280'>Run</a>

         21 1.5 Pood KBS

         12 pull-ups

Grace= 30 GTO 135lbs

I think we did great. We finished in 5th place against around 22 all male teams,(there were some great female teams and combination male/female teams) and we were clearly the oldest pair there. NICE WORK NATHAN.