AMRAPBROOA (as many reps as possible before running out of air):

• 30 deadlift @ 70kg
• 30 c&j @ 60kg
• 30 power snatch @ 50kg
• 30 thrusters @ 40kg
• 30 overhead squats @ 30kg

Merkkaa lähtöpaineet ja pullon koko ja käytetty aika kommenttiin. Mikäli ehdit tehdä kaikki toistot, merkkaa jäljellä olevat paineet myös kommenttiin.

• after Cooper drink some coffee and Nocco while chilling @open gym
• Tire flips for fun
• mobility: jalkapohjat läpi lacrosse-pallolla, rullalla pohkeet ja reidet

2 Sets
2 x 20m Rope Pull @60kg
12 Incline Dumbbell Bench @25kg's

"3 position clean + 1 jerk

1 x 60%
1 x 65%
3 x 70%"

5 rounds of 100m swim with 1 min. Break between rounds
Then
3 rounds of 200m swim with 1 min. Break between rounds
Then
1 round of 500m

Score is the time it takes to swim the 500m

1-3 splits on a minute

90 min

WU for 15 min

A. Back squat from Invictus May 4 2015

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%

B. Deadlift 5x5 reps
75 80 80 80 80

C. Walking lunges with 45 lb DBs'
12 12 20

105 min

Warm up for 10 min

A. Skillwork: HSW practice for 10 min

Warm up for 10 min

B. Muscle Up Progression

C. With partner complete AMRAP in 5 minutes of:
Muscle Ups > Muscle up kääntö + dippi, violetti kuminauha
45
Rest 3 minutes

With partner complete AMRAP in 5 minutes of:
Ski for calories
71

Rest 3 minutes

With partner complete AMRAP in 5 minutes of:
Man Makers 55/35lbs > 30 lbs, thruster
27

D. Skillwork: MU practice for 15 min

E. 3 sets of:
Shoulder press x 10 reps

6x3 (65-85%)