A. Warm Up
5' DU
warm up
PVC+MOBILITY
50 Bar Facing Burpees

B - forza
Bench Press
5 @40%
5 @50%
5 @60%
5 @75%
3 @80%

C. For Rep
AMRAP 10'
8 Unbroken Hang Squat Snatche 50/35KG
6 Unbroken Hang Squat Snatche 50/35KG
4 Unbroken Hang Squat Snatche 50/35KG
2 Unbroken Hang Squat Snatche 50/35KG
Rest 1'

E.

E1 Cond. FOR Rep
AMRAP 1'
Max Rep Power Clean @65%
Rest 3'
AMRAP 90"
Max Rep Power Clean @75%
Rest 3'
AMRAP 2'
Max Rep Power Clean @85%

E2 Cond. FOR Rep
25' ROW
OGNI 5' 25 W. BALL

E3. Optional Accessories
Barbell Curl
3×15
GHD+MB
4×15
Front squat hold
20" x 5

Warm Up

Strength
A)
Upper 5x5

B)
30 Back Squat
50 Jump Rope Singles
20 Back Squat
100 Jump Rope Singles
10 Back Squat
150 Jump Rope Singles

Metcon

Death by Burpees - 10 min ascending Amrap:
3-6-9-12-15-18-21-24-27-30-33-36-39-etc.
Burpees & Sit ups

Alternate B1/B2

B1. Strict ring dip – 3 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before B1

Harjoitellaan PEP

3 x 5 PEP, 3 sek pito täydellisessä käsillä seisonta-asennossa

• 50/35 reps for time of:
Strict Handstand Push Ups

Box-kyykky 8x2x65%
Maastaveto 6x1x65%
Suorinjaloin maastaveto korokkeelta 3x15 (kevyt)
Jalkanostot penkillä 3x"max toistot"
Kelkka 10 kpl "suoran työntöjä" @ 50% omapaino

Continued with the weekly challenge, 50/20/20, 40/18/18, 30/16/16, 20/14/14, 10/12/12. Today finished the diamonds and have got 10/12/12 of the chest- slappers to do. Another tough sickening morning in The Den.

5x1min/rest 30”

5x2min/rest 60”

5x3min/rest 90”

1. Max rep alt. dumbell snatch @22,5/15@Kg
2. Max cal row
3. Max Rep Single arm dumbell Thruster@22,5/15kg
4. Max rep burpee to plate@20kg
5. Max rep Double under

21-15-9

1 käden käsipainothruster
leuanveto

3 km run
6 km row
9 km bike
1 km walk
Post time