Deadlift
4x6 + 1x AMRAP (with the last used weight, max 15 reps)

60-65% 1 RM deadlift

For time:

• 115-lb. overhead squats, 30 reps
• 15 muscle-ups
• 115-lb. overhead squats, 20 reps
• 10 muscle-ups
  

A: Conditioning
"Tabata this"
Tabata pull ups
Tabata push ups
Tabata situps
Tabata squats

w running clock
0 min
100 cal bike

20 Min AMRAP:
50 Double Unders
5 Wall Walks
10 HR Pushups
15 KB swings 1.5/1 pood

4 1/2 rounds.... this workout felt awesome, minus 25 wall walks. those are tough! BUT i beat my hubby and that doesn't happen much, especially when we're goin head to head :)

5 rounds
10 Deadlift 130kg
20 GHD

Pull-up 5x5 tempo X131

100 KB snatches for time 24/16

Switch hand as needed. You can drop the KB to rest.

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

15 stationer, med startende vægt på 20 kg. og så op til 90 kg.
Du har 1 min. på hver station, du skal tage 3 cleans og skal være klar til at gå igang med næste station på sekundet af næste minut. så en EMOM med skalerende vægt. fejles der og så cleans ikke bliver gennemført, så skifter du til DL og tager 5 DL resten af stationerne.
score er den vægt du nåede til.