5 Rounds for time

• 10 Wallballs
• 10 Walking lunges, w. 2x22.5kg dumbbells in rack
• 10 Burpee w. dumbbells (only stand up, not jumping)

Timecap 10 minutes

a) DL deload: 3x5@170#, 2x7@255#
b) BP deload: 3x5@75#, 5x3@115#, 2x5@115#
c) 4 rounds for time:
400 m run
25 push ups
= 13:50 (2:38, 6:30, 9:42, 13:50)
d) HSPU work & MU progression work

10 min amrap
Thrusters 95#
C2B
1/1
2/2
3/3
.....

Squat: 45x5, 135x5, 185x5, 210x3, 230x1
Work: 245x5x3
Bench: 45x5, 135x5, 185x5, 225x1
Work: 235x5x3
Deadlift: 135x5, 185x3, 225x3, 255x1
Work: 275x5x1

Wonky 2nd rep on my first squat work set. I had to regroup but got through.
Bench is getting heavy. 3 more exposures, it's gonna be close.
Deadlift: Grip was slipping. Start flipping the grip at 275.

3, 8 min AMRAP
80 wallballs,
60 AKBS, green bell
40 box jumps,
20 thrusters 95#
2 min rest between 8 minute sets

50-30-20 reps for time of:

• Thrusters
• Pull-ups

♀ 45 lb. ♂ 65 lb.

Sled training

5RFT

• 10 Deadlifts 2x40kg KB
• 10m farmerwalk 2x40kg KB
• 10 Very Strict Pullups
• 10m farmerwalk 2x40kg KB
• 20 atomic situps

15 EMOM
Etabler 1 vellykket snatch hvert minut og stig i vægt hver gang.
start på 65%

120 min

1.Skill for 60 min
- Progressions
- Ring muscle ups 6 x 1 + 7 x 2 reps = 20 reps

2.ATP workout