5 min
50 goblet squat
AMRAP Burpee

2 min rest

5 min
50 sit ups
AMRAP kettlebellswing

2 min rest

5 min
50 reverse alternating goblet lunges(25 per leg)
AMRAP box jump

2 min rest

5 min
50 single arm kb thruster
(25 per arm)
AMRAP cal row

Laske kaikki toistot sekä kalorit yhteen.
Laita myös millä painolla teit liikkeet.

For time :
30 Power Clean 60/42,5kg
20/15 Cal Row
10 Hang Power Clean 60/42,5kg
TC 8

Pullups
5-4-3-2-1

Bench Press
5 sets
20kg = 45
30kg = 66
50kg = 110
50kg = 110
50kg = 110

BB Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 rounds
1 min work
1 min rest
4 sets in a minute=28 sets

Shoulder to overhead
For time
10 reps
Men 60 kg/ women 35 kg

20 reps
Men 50 kg/ women 30 kg

30 reps
Men 40 kg/ women 25 kg

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(24)
WRK 7:00 REST 1:00 x3
8 alternating shoulder press
24 dumbbell hop overs
4 renegade rows
24 alternating sit ups
8 ring rows/upright row/6 strict pull ups

Finisher
50 cross crunch
1:00 samson per

Find heavy clean

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.

Glute March
3 x 10 each. Rest 60s.
+
- World's Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

A,
Bulgarian Split Squat 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.
3x8 L/8 R

B,
For time:
40/35 Bike Calories
-- then --
15 Ring Muscle-ups
21 GHD Sit-ups
12 Ring Muscle-ups
15 GHD Sit-ups
9 Ring Muscle-ups
9 GHD Sit-ups
-- then --
40/35 Bike Calories

Goal: sub 15 mins

C,
For time:
Row, 5 km

Every 2 mins complete:
10 Med Ball Press Jack Press Jacks @9/6kg