For time

Row 500m. ALL OUT!

5K Row (BOOOOOOOOO!)

15 min to establish a 1RM Snatch - 155#
(Almost matched my 175# PR, barely missed them - need to work on torso support overhead)

5x1 Back Squat - Heavy.
275# Across

5 RFT:
12 Ring Pushup
20cal AirDyne
8 Deadlift @ 225#

Buy-in:
Wk3 5/3/1 DL's
220x5, 250x3, 275x20

Four Rounds for Time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

Got to 4th rd, 13/15 C2B pull-ups then called it @ 30:37. Had sharp pain in rear of left shoulder at bottom of pull-ups.

-Cash Out-
Max Height Box Jump 39.5"

Take a Week Off.

1:00 Work / 1:40 Rest
2 Sets of 5 Rounds
Rate 24s/m
Rate 26s/m
Rate 28s/m
Rate 28+s/m
ALL OUT

Chipper for time
30 One Arm Kettlebell Snatch (R)
30 One Arm Kettlebell Snatch (L)
30 One Arm Kettlebell Push Press (R)
30 One Arm Kettlebell Push Press (L)
30 One Arm Kettlebell Swing (R)
30 One Arm Kettlebell Swing (L)

4x5 Bench Press

EMOM - 12

M1: 5 snatch 60kg. + 10 toes to bar
M2: 15 cal row
M3: 5 Clean and Jerk 60kg. + 10 toes to bar
M4: 15 cal row
M5: 5 thrusters 60kg. +10 toes to bar
M6: 15 cal row
and repeat.

hvis du ikke når at blive færdig med din station så går du videre, tiden skal overholdes.

Elliptical Intervals - 4 Rounds:
2min @ 150 bpm
2min @ 180+ bpm

Treadmill Intervals - 3 Rounds:
1min @ 150 bpm
2min @ 180+ bpm
1min @ 150 bpm
2min @ 180+ bpm
1min @ 150 bpm