Five rounds for time:

3 Muscle Ups
21 95# Sumo Deadlift High Pulls

4X12 Strict Deficit HSPU (use biggest deficit possible while completing 12 reps quickly) – rest 90 sec.

Clean 1RM
Bench press 1RM
OHS 1RM

5 rounds for time of:

20 thrusters @35kg
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50 meter bear crawl

Leg Strength Week 11 - Day 2

BackSquat

• 60% 5 reps
• 65% 5 Reps
• 70% 5 Reps
• 70% 5 Reps

1 RM Bench Press - 255*PR

For Time:

150 Push-ups
*Every time you stop, do 30 DU or 50 Single Jump Rope

10 rounds for time of.
2x Muscle ups
29x walking lunges

FOR TIME:

500m row
40 air squats
30 abmat sit ups
20 push ups
10 pull ups

Those squats were EVIL after doing all of those squats this morning! Very hard to do! I did manage to get around a 40 second PR though :)

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

AssBoxDumbell

5 rds
21 cal assault bike
15 box over jump
9 dumbell bell snatch ( 32.5 kg)