E5MOM for 20min
35 Double unders
3 Rounds for Cindy
5 Pull-up
10 Push-up
15 Squat
Intensity level 3

Deadlift 1 RM

2018
Buy in 52 Split jumps
31 Kbs 24/16
28 Hspu
31 Amsu
30 Thrusters 40/25
31 Pull ups
30 Hang power cleans 50/35
31 Goblet squats 24/16
31 Deadlifts 60/45
30 Wall balls 9/6
31 HR Push ups
30 T2B
31 Burpees
Cash out 365m Row

Back Squat 5x5 (85%1RM)

Working in Pairs 30 Min AMRAP
1 Person rows Cals
1 Person does 1 round of DT (must do full round before switching)

You can only switch after last push jerk on DT
Score is total cals + barbell reps
1 round of DT = 27 Reps

Stick with a steady pace on the bar, be smart and pace the row.

Strength & Technique

Power Clean 4 x 4

40 floor press 50kg/35kg
150 DU
40 kb snatches 24kg/16kg alternating
100 DU
40 back squats 50kg/35kg
50 DUs

4 rounds

8 C2B

10 push presses 50kg/35kg

10 alternating pistols

8 ring dips

Accessory 3 rds:

10 negative pull ups
5+5 windmill kd/db

For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
Watch “Bane” Benchmark Video