For time, fast and heavy:
21 dumbbell/KB thrusters
Run 400 meters
18 DB/KB thrusters
Run 400 meters
15 DB/KB thrusters
Run 400 meters
pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets.

Backsquat
6x 245#
6x 255#
6x 265#7

Deadlift
5x 405#

5 rounds for time
7x cleans @155#
3x muscle ups

14' AMRAP
25 Wall Balls
20 Russian Kettlebell Swings 32/24

10 Burpees

10 kierrosta aikaa vastaan:

• 20cal Assault Bike
• 10 käsipaino-rinnalleveto ja työntö riipusta
• 10 GHD-istumaannousu

c&j kahdella käsipainolla. Painot kommenttiin.

10 toistoa pitkästä aikaa

Nate and I teamed up for Barbells for Boobs. We had to do Helen and Grace back to back. We could tag in and out at anytime, but we both had to run the 400m in Helen. You could not start the KBS until both partners finished the run. When we finished helen, we went straight to Grace, no break.

Helen= 3 Rds

         400m <a href='/journal/movements/1280'>Run</a>

         21 1.5 Pood KBS

         12 pull-ups

Grace= 30 GTO 135lbs

I think we did great. We finished in 5th place against around 22 all male teams,(there were some great female teams and combination male/female teams) and we were clearly the oldest pair there. NICE WORK NATHAN.

In the same 10 min timecap

3-4 set, rest as needed, use AHAFA weights:

1) 3 Front Squat
2) 6+6 Lunge Press
3) 10 Ring Row
4) 15-25 GHD Sit-Up

12 min amrap

Partner workout - YGIG

• 6 Deadlifts 100kg
• 12 Bar facing burpees
• 6 Deadlifts 100kg
• 12 Bar facing burpees
• 1 Muscle up and spin around the bar (each athlete)
• 6 Hang snatches 20kg kettlebell
• 12 Hand release pushups
• 6 Hang snatches 20kg kettlebell
• 12 Hand release pushups
• 1 Muscle up and spin around the bar (each athlete)

Score is total reps performed in total

5x kompleksi: Clean + 2 Front Squat + 3 Push Press