Great in the park again this morning with CJ and The Groaning Jones. finished off the challenge in 13:27 (today was 90 yard run, 30 reverse rows, 90 yard run, 30 dips, 15 kettlebell swings, 20 bench diamonds, 20 pull ups, 90 yards run, 20 reverse rows, 90 yards, 20 dips, 15 kbs, then 10s). Worked the clock down with 5 strict deep pause dips and 5 strict shoulder to bar pull ups.

1 rep:

80% 40kg
90% 45kg
95% 47.5kg
100% 50 kg

EMOM 15 minutes, 2 reps @80% 40kg

EMOM 10min 45kg 7reps

Ttb emom 8'

Emom 10'

5 clean and jerk 134/95
10 lat bar jumps

plank 3:20

Biking outside for 96 mins (37,4 km)

100 DU
25 KBS (full range of motion) 20/16kg
20 push-ups
15 K2E
10 front squats 50/35kg

135 min
WU for 15 min
Skill: MU practice for 40 min
RMU 7 x 1 reps

1.SPP (Conditioning)

A. 60 minute EMOM
(1) – 5 thrusters + 5 to 10 (chest to bar) pull ups > 25 kg + 5 C2B
(2) – 10 box jump overs @ 24/20″ + 10 deadlifts > 5 BJO + 35 kg
(3) – 8 to 20 cal row > 8 cal
(4) – 5 power snatch + 5 to 10 toes to bars > 25 kg + 5 T2B
(5) – 3 to 5 ring muscle ups + 10 burpees to rings > 1 BMU
(6) – 8 to 20 cal assault bike > 6 cal

Barbell load (thruster/deadlift/power snatch). Choose between 60/40kg (135/95lbs) and 30/20kg (65/45lbs)

175/188

2.Cool down
A. Easy row or assault bike for 15 minutes, HR < 140