Body Armor
3 “Giant Sets”:
Max Effort Bodyweight Bench Press
Max Strict Pull-Ups
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
Rest 3 Minute Between Efforts.

Maastaveto 5 x 5

22 minute AMRAP
BUY IN - 2k Row
-32 American KB Swings
-24 Burpees over Partner (Partner must hold plank position for Work to count)
-16 Pull-ups / Ring Rows (Partner must hold on Pull-up Bar for work to count)

RX 53#/35# & Ring-Rows
RX+ 70#/53# & Pull-ups

One Person working at a time

SINGLE-ARM DUMBBELL BENCH PRESS / GOBLET LATERAL LUNGE SUPERSET*

A1) Single-Arm Dumbbell Bench Press:
4 x 8-10

A2) Goblet Lateral Lunge (not alternating):
4 x 8-10

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements. Prioritize range of motion and stability over load on the Lateral Lunges. Good range of motion would have the femur of the “lunging” leg hit below parallel depth while maintaining a neutral spine. The foot of the opposite leg can stay flat or rotate up onto the heel, whichever feels more comfortable.

*Warm up and then perform a set of Bench Presses, followed by a set of Lateral Lunges. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 7 of 8

---

AMRAP 12 Minutes:
12/9 Calorie Row
12 Dumbbell Thrusters 50/35

Post rounds, reps, and Rx to comments.

WOD 2
For time:
750 m bike
15 bar facing burpees
15 clean @ 35 kg
500 m bike
12 bar facing burpees
12 clean @ 45 kg
250 m bike
9 bar facing burpees
9 clean @ 55 kg
Result: 10.08
Placing: 33.

WOD 3
3 RFT, cap 7 min:
7 CTB
14 lunges with 15 kg plate
7 squat snatch @ 25 kg
50 DU
Result: 2 rounds + 7 CTB + 14 lunges + 7 snatches + 27 DU = 211 reps
Placing: 28.

14 Min EMOM of:
Odd Min
BB Front Squats 85% 1RM 2 reps
Even Min
Strict Handstand Push Ups 3-5 reps + Kipping Handstand Push Ups 5-7 reps

Pause Front Squat w. 2sec pause at the bottom pos. x 2 x 6 sets@80%

Clean double daily max (NO TNG)

Metcon (5 Rounds for time)
5 rounds; each for time; Work: Rest 1:1
250m Row
14 Wall Ball@9/6kg
7 Power Snatch@40/30kg

Metcon (No Measure)
30sec Ring Push-up hold
15/15sec Heavy KB Side hold
x 3 sets

Warm Up
500m Row
Mobility
15 HSPU
15 Strict Pullups
15 Goblet Squats
15 T2B
Goodmornings with bar

Strength

MetCon
7 min AMRAP
7 Thrusters (95/75)
7 Pullups

record total reps

• 3 Round of:
Plyo Box Jump Ups (60/50 cm) 1:00 @ max reps
MB Wall Ball (9/6Kg) 1:00 @ max reps
Assault Bike 1:00 @ max Kcal
3:00 rest each round

Please read through the instructions below, as we’ve attempted to answer most of the questions you may have. Pay special attention to the details we’ve provided concerning "article preparation(,)" as this will keep us from rejecting your article submission.

BASIC DETAILS:
Our posts are permanently indexed on Google, contain dofollow links and are not marked as “sponsored” anywhere on the article.
We accept virtually any topic for articles. However, we do not publish adult-themed subject matter or explicit content.
Turnaround time is roughly 48-72 hours.
We use PayPal or credit cards for financial transactions.

ARTICLE PREPARATION:
We recommend that your guest article be at least 400 words in length (as it’s more likely to be indexed by Google). We will not reject articles with fewer words—this is simply a recommendation.
Please provide a featured image for your article and provide the image source (eg. where you obtained the image), which you can get free from sites like:
https://www.pexels.com/
https://unsplash.com/
https://pixabay.com/
https://stocksnap.io/
[https://www.freeimages.com/
http://www.freeimages.com/

If you do not provide a featured image we will publish your article without one.
All images should be provided as a separate file, attached to the email in which you provide your article.
All text formatting should be placed on the provided article. We will not format the article for optimal performance.

CUSTOM ARTICLES:
We DO NOT write custom articles (although certain exceptions are made for a premium).
We would be happy to place your link in one of our articles [see LINK INSERTION below].

HOMEPAGE PLACEMENT:
We DO NOT offer homepage placement for guest articles. All guest articles will be placed in a subcategory on our site that is both searchable and indexable by Google.

LINK INSERTION:

We DO offer link insertion on our articles. If you would like your link to appear in a main category, link placement is your best option.
All articles that accept link placement must have been live for at least one week.
For link placement, you must provide:
Natural Anchor Text (no websites or links)
Target Link
The url of the article you would like your link placed in.
Full Site List

The following sites accept all topics/links except adult-themed or explicit content:

sportsmedia101.com

bloguin.com

subwaydomer.com
bostonsportsextra.com

analyticsgame.com

hoopheadsnorth.com
sportsbooklist.com

aacfever.com
fangsbites.com

trueblueuconn.com
piratesbreakdown.com

indyracingrevolution.com
twolvesblog.com

hoopsbusiness.com
soxanddawgs.com

hoopsspot.com
whygavs.com

grabsomebench.com
platoonadvantage.com

dailyhawks.com
tfdssports.com

noledout.com
firebrandal.com

piledriverpress.com
total-mls.com

monkeywithahalo.com
statesideofsoccer.com

thecowboysnation.com
cardsdiaspora.com

nyrangersblog.com
leftoverhotdog.com

gypsynester.com
blitzburghblog.com

Our flagship site — thesportsdaily.com — also accepts sponsored guest posts. Our site policy and guidelines for publishing on thesportsdaily.com can be found here:https://docs.google.com/document/d/1zEWhPQc32VUZ87D9EinqPGtYKE17_VxyPXFl2QMHh1E/