Warm Up:
300 Navy Arm Circles
complete 50 stand­ing / then 50 in a squat hold

Strength: Dead­hang Pull Ups
5,5,5,5,5

Work: Char­lie — Chelsea’s Brother
On the minute for 30min. complete the fol­low­ing:
5 Dips
10 Push Ups
15 Squats

15 Hang Power Cleans (135)
15 Burpees

4 x 4 @ 66% of 1 RM snatch

5 SETS x 6 @ 72% of clean 1RM.
Short pause at the bottom of each rep

Buy in 2500 m bike
21 15 9 15 21
Deadlift 80kg
Ring dip
Cash out 2500m bike

Strength:

Jerk 1RM

Metcon:

21-15-9
- Deadlift (102kg)
- Burpees

Aerobic conditioning:
30 min ski
30 min row
6 rounds:
400m jog
20 cal assault bike HARD
30 min bike

Koneet aina hissukseen, 55-72% sykkeillä. 400m juoksut palauttavina, että assaultilla pääsee oikeesti kovaa.

“Nicole”

20min AMRAP

400m Run

Max Pull ups @modified strict p/u with g.band (trying to work on strength/ made a big difference compared to 97reps kipping w/band last time)

After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

1.75 miles

Wendler

5 rounds for time:
10 x Abmat situps
10 x Ring-rows
10 x Deadlift 100 kg