12 Rounds Total
45 sec. work/15 sec. rest

Row (Calories)
AS
Pushup

Keep a total running count

50 sit ups
50 du
400m row
40 sit ups
40 du
400m row
30 sit ups
30 du
400m row
20 sit ups
20 du
400m row
10 sit ups
10 du
400m row

WOD: Chipper for time

30 - HSPUs
40 - Pullups
50 - KBs (53lbs)
60 - Situps
70 - Burpees

Time: 26:50

Burpees were a damn killer!!!! Pullups took forever. Got to get my kipping technique down!

Worked on Rings dips: 5 set of 6 to 8 reps

Fra 11.00 - 23.00 ble det totalt 6 t husvask og 5 t snømåking. 2 pauser.

💪 aktiv søndag 😉

BS: 5-3-1 (75%, 85%, 95%)

Start with power snatch then go into
OHS x 8
(minimal reset between movements)
Hang Power Clean x 6

Mave 7x3

5 rounds of "Suicides" (20 second all out sprints)

5x Barbell Complex consisting off

Deadlift
Hang Clean
Front Squat
Push Press

95#-115#-115#-115#-115# (broken sets)

5 Rounds of:
12 KB swing at 50#
12 butterfly situps

04:11

7 minute AMRAP:

-Burpees

Pre workout
10x1 deadlift 325#
For time;

800m run
400m run backwards
800m run

400m run backwards