• For Time:
Strict Ring Dips 30/20 reps
2:00 rest
Kipping Ring Dips 40/30 reps
2:00 rest
Standard Push Ups 50/40 reps

2 Rounds, Not for Score:
1:30 Light Bike
50% of estimated Max Kipping HSPU
1:30 Light Bike
40% of estimated Max Kipping HSPU
1:30 Light Bike
30% of estimated Max Kipping HSPU

For time:
”Isabel”
30 Power Snatches (60, 30kg)

4-5 sets:
10 Cuban press complex with a light barbell or PVC pipe

8-10 Reverse grip push-ups

These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
20 Hollow rocks *Tight core, low back in contact with the ground

In Time It Took To Complete 1 Mile Run:
Max Distance Farmer's Carry

Dumbbells: 23 / 16 kg's

Friday 13th July 2018

"Fire engine 2”

Complete As many rounds as possible in 20 mins of:
100 metres Run with Plate 10/5 kg
100 metres Run with Dumbells 10/5 Kg
100 metres Medball Carry

Post results to comments.

Peikon hännän pyydystys

Hyppynaru laitetaan housun vyötäröstä roikkumaan. Jokainen saa koittaa ryöstää toisen "hännän".

3 kierrosta

maksimiaika roikunta

maksimiaika PEP

Lopoa tarpeen mukaan

16' Minute AMRAP
10 Kb A. S 32/24

20 Db Front Squats 2x22,5/15

"Doorbell”

AMRAP 18:

21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)