Smack my Tits Up Thursday👍. Push up ladder in The Den, there was diamonds, claps, chest slappers, three pointers, long holds, 5 seconds downs, 5 second ups and many many chestacular trifabulous push ups. Bloody marvellous.

30 20 10

100Kg Squat
HSPU

AMRAP 14'

20 alt kb snatch 20/14
10 kcal roing
20 air squat

Seated shoulder press 2x10

400 burpees for time.

Dumbell single arm snatch 5 reps per arm
In between each round perform 10 roll outs using the ab wheel in a variety of straight and to each side.

4 x 6 min / 2 min easy

Row four 6 minute pieces. Row for two minutes at light pressure between each piece.

Partner WOD
10 min running clock
2 minutes max bar muscle ups
3 minutes max cal row
2 minutes max ball slams 20#
3 minutes max burpees
-one partner working at a time
3 chest to bar pull ups = 1 bar muscle up

4rounds 1min farmer's carry with KB:s.

6min AMRAP 3-6-9-12-... reps of:
* front squat (approx. 50% of 1RM)
* burpee
* HSPU