”Triple 3”
row 3km
300 du
run 3km /*3 miles for advanced

time cap 50min

Rest day - what did you do?

For time:

• 40 jumping jacks
• 30 push-ups
• 20 cleans

You can break the sets if needed

5min Row/Airbike nose breathing only

5-10 Down Dog to Cobra video

30 min workout
Deck of cards
Club = Row or Ski cal + 5/ + 3
Diamond = Devil`s Press + 3/ + 1
Heart = Pistol squat
Spade = Kettlebell swing

"Do it Again" 05/09/19
For Time
3-9-15-21-15-9-3
P.Snatch @45/30kg
Burpee Box Jumps @60/50cm

TC: 19'

Every 2 min x5 (total 10min)

3 hspu/3 wall climb/15s hs hold
6 box jump over
12 kb swing 32/24kg

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

5 Rounds x AMRAP 3:
60 Double Unders (SU)
20 Jumping Lunges
Max Rounds of Single Dumbbell "Macho Man" (Kettlebell)

Rest 1 Minute Between Rounds

Single Dumbbell "Macho Man" (3 Reps Each Side)
1 Round of Dumbbell "Macho Man":
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead

WARMUP
3 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats

Dumbbell Warmup
Each Side With Light Weight:
10 Deadlifts (Outside of Legs)
10 Hang Clean + Strict Press
10 Front Squats
10 Step Back Lunges

• 5 Sets of:
Strict Ring Muscle Ups (10’’ negative) 1-2 reps +
Strict Ring Muscle Ups 2 reps +
Kipping Ring Muscle Ups near failure max reps (1 rep buffer)
Complex must be unbroken
Rest as need each sets