9-7-5 reps for time of:

• 225-lb. front squats
• Bar muscle-ups

Penkki 8x3x40%+siniset minikumit
2lankun penkki 4x5
Ojentajat otsalta 4x10
Leuanveto 4x10 eri otteilla

3 x tabata

• tabata vauhtipunnerrus
• tabata burpee
• tabata hollow & teris

For time with 25min time cap:

45 hang squat clean 60/40
5 bob every time barbell touches floor

45 HSPU
5 v-sit up every time coming off the wall

45 C2B
5 push up every time letting go of bar

45 WB
5 jumping lunges every time ball hits floor

YMCA opening @ 10 am Tuesday
There will be NO Beastmode Classes

5 Rounds:
10 Power Snatches
10 Box Jump Overs

Barbell - 42.5/30kg

For Time:
150 Cal Row
35 box jumps overs 24/20"
25 Clean and Jerks 50kg/35kg
5 rope climps

Bench press
135*10
145*1
155*1
165*1
175*1
185*1

Pushups
10

Hanging knee raises
10

Run
4.0
5:00

One partner on each exercise switching each minute. Every minute on the minute. Still strength work

12 rounds (6 per exercise)
Bent BB Row x 8-10 (form over load!!)
Ring Row x 8-10 (as low an incline as possible)

2 warm up sets prior

20 minutes

3 kierrosta

max toistot leuanvedossa vastaotteella
max toistot dipissä
max toistot leuanveto leveällä myötäotteella