AMRAP 18:
30 Lateral Bar Burpee
30 Thruster 30/20
20 Lateral Bar Burpee
20 Thruster 40/25
10 Lateral Bar Burpee
10 Thruster 50/35

Every two minutes, for 10 minutes (5 sets):
Bench press
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Bench press x 8-10 reps @ 75-80%

*** Deload Week ***

A.
Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

B.
Conditioning
"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike

Kilos - Deadlifts: 102.5/70

Performance
5 Rounds Not for Time:
1-2 Rope Climbs, 15′
100m Jog

Fitness
Learn how to safely and efficiently wrap your feet and climb the rope. Once you can properly secure your feet, climbing the rope is almost as easy as an Air Squat!

Wear long socks or long pants if you have them!

Post work to comments.

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“FIGHT GONE BAD”-STYLE

5 Rounds for Max Reps:
Wall Balls 20/14
Sumo Deadlift High Pulls 32/24/16 kg
Box Jumps 24/20/16
Rest

Score total reps. Keep one running tally for each round and add them up at the end.

Post total reps and Rx to comments.

15-25-15-25-15-25
Arch Body rocks
https://vimeo.com/175175757
rest 2:00 between sets

6*6 etukyykkyä reilulla palauttelulla.

150 Burpees / Pullups

3 x Max Effort Body row ( Variaion #2) Light or no band ( rest 2:30)
https://vimeo.com/175147342

POSTAA KG.T JA TOISTOT

500 m row

then 3 rounds of:

• 20 burpees
• 20 kb swings