In 10 Minutes or Less:
Build to a Heavy 50' Yoke Carry

Every 3min

Day one of a challenge, using 50 minutes a day.
3 rounds of 28 squats, 21 burpees and 14 pull ups. After each transition, do rep for break burpees. After 3 rounds, do 7 112lb thrusters. Do three rounds of this, with burpees always increasing by 1.
Today, 28,1,21,2,13,3,28,4,21,5,14,6,28,7,21,8,14,9,7,28,10,21,11,14,12,28,13,21,14,14,15,28,16,21,17,14,18,7,28,19,21,20,14.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

Metcon/Metcon-comp(12)
tabata 8x20/10
jing jang
push press 75/55
ghd/ttp

Finisher
stretch/roll
60 rtw

AMRAP12
20 Single arm Power snatches
20 Single arm Over head squats
400 m run

3 RFQ
10 leg raises + kicks
20 toe touches
30 heel touches
0:30 hollow holds

1/ Bench Press

• 3x5 60%
• 3x3 70%
• 3 heavy Single

2/ Deadlifts

• 3x5 70%
• 3x3 80%
• 3 heavy Single

3/ Bar Dips

• 5x5 Dips

4/ Cap Time 20''

• 10 HSPU
• 20 Pistols
• 30 Pullups
• 15 HSPU
• 30 Pistols
• 45 Pullups
• 20 HSPU
• 40 Pistols
• 60 Pullups
• 25 HSPU
• 50 Pistols
• 75 Pullups
• 30 HSPU
• 60 Pistols
• 90 Pullups

EMOM x8

Buyin 12 walking lunges
max reps power cleans @60kg

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Metcon (time)

For time:
100 Squat jump complexes

*1 rep is 1 squat jump + 2 jumping lunges

WARM-UP:

EMOM 9 minutes
1. 45sec jumping lunges
2. 45sec kang squats
3. 30/30sec hip & quad stretch

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Muscle clean
4x 5 @moderate

Hyvää huomenta
3x 10-15 @ tanko