1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

102/70kg

Time cap: 10 minutes

2RM, jonka jälkeen 2x maxtoistot - 5-10kg siitä

Amrap 21min
400m Run
21 x Push Ups
21 x Box Jumps
15 x Burpees
9 x Pull Ups

Bar Muscle-Up Practice

Accumulate 20-30 reps at the appropriate level

1. Bar Muscle-Up
2. Banded Bar MU
3. Jumping Bar MU Step 1 to 3 are best practiced if you have a base of 3+ Strict Pull-Ups and 3+ Strict Deep Dips
4. Russian Dip with Feet on Floor + Tough Ring Rows (get 20-30 of each)
5. Push-Ups + Ring Rows (get 20-30 of each)

Build up a heavy Farmer's walk in 15min. One drop and turn.
Rest as needed

For time
15 Power Snatch 60/40
15 Ring MU
15 Power Snatch 60/40

OR

For time
15 Power Snatch
30 cal assault Bike
15 Power Snatch

4RM
-Merkkaa viimeisten viiden nelossarjan kilot.

9 Intervals
New every 4th minute

A.
18/13 Cal. BikeErg (Row)
7-10 Jumping squats W/ MB 20/14 lbs
12/8 Cal. Echo Bike (Assault Bike)

B.
18/13 Cal. SkiErg
10-15 GTOH W/ plate
20m OH Walking lunges W/ plate

C.
20/15 Cal. Row
7-10 Burpees
10 Alt. DB Snatches

10x
2min ON/2min OFF

AMRAPs
A. 10/7 Cal. Row
5 Burpee over Rower

B. 7 Toes-to-bar
7 Pushups

C. 10/7 Cal. Bike/Echo
10 KB Swings 24/16kg

D. 3 Devils Presses 2x22,5/15kg
8 Box Jump Overs

E. 15 Double Unders
8 Wall Balls

50-40-30-20-10
kb swing 32/20
100-80-60-40-20
Du