5 rounds For Quality:
10 Dumbbell Deadlifts, You choose the DB weight
10 Dumbbell Thrusters, Same weight as the DB DL
100ft Farmers Carry, Same weight as the DB DL
You can adjust the weight up or down each set but use the same weight for each movement each set

Not for Score: 15:00 Recovery Bike Athlete's choice on Erg Bike or Assault Bike.

On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

Metcon (time)

For time:

21 Squat snatches
15 Overhead squats
9 Push press’s BTN

*5 Burpees penalty everytime you drop the barbell.

Timecap: 6 minutes

M: 60kg N: 40kg

Accessory:

DB Bench press, 4 x 10 - heavy
Ring-row, 4 x 10, with 2s stop at top
Ring push-up, 4 x 10, with stop at bottom

Rest 1-2 min between sets

Friday 30th August 2018

Aerobic capacity
4 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds

Score is total time, including rest, to complete all four rounds.

Superkids:

7 min AMRAP

5 varpaat tankoon
7 wallball
9 boxihyppyä

Ninjat:

9 min AMRAP

9 varpaat tankoon
12 wallball
15 boxihyppyä

Pausing Pull-ups
0:03's Chin above bar ( add 10-15lbs if possible)
6 x 4
https://vimeo.com/175741058

Kasvavalla painolla:

5 kierrosta
5 rinnallevetoa kyykkyyn
7 leuanvetoa
1 min lepo

Every 3 Minutes x 7:
Power Clean + Hang Power Clean + 3 Front Squats

Build to a heavy load on the complex. The goal is no misses.

Post loads to comments.
Exposure 3 of 8

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3 Rounds for Time:
500m Row or 3/4 Mile Bike
15 Russian Kettlebell Swings 32/24kg
20 H/R Push ups

Post time and Rx to comments.

4-5 sets:
6/6 Single Arm Ring Rows
8/8 Single Arm DB Bench press
50ft Single Arm Overhead walking lunge (Holding 1 dumbbell), Switch arms after 25ft

3-4 Sets
10 Quadruped Hip Extension/side
10 Alternating Pistol Squats (try to control the eccentric to a 3 count for each rep)
+
Barbell Turkish Get Up - Build up to a tough single on each arm