3 ROUNDS
40 DU
12 THRUSTERS 40kg/30kg
6 RING DIPS

Macho Man:

3 Raakariveä
3 Etukyykkyä
3 Työntöä

Nousulla.
-Lisää kiloja/kierros niin kauan kun pääset läpi
-Kirjaa ylös viimeisin kilomäärä

Wod
50 Cal Row
40 T2b
30 Db snatch 26/17,5kg

5min AMRAP
Row for meters
Result is achieved distance.

"Abs of steel"
For time:
Buy in: 50 x Toes to Bar
Then,
50 x Front Rack Walking Lunges (52.5/35kg)
*Every time you drop the bar complete 10 Bar Facing Burpees

Timecap: 10 mins
Rx+: 60/42.5kg

Banded Glute Bridge: 3 x 12-15. Rest 60s.

NCCOMPETE WORKOUT*
AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95)|(95/65)**
9 Pull-Ups

**Increase weight every 3 rounds...
Rounds 1, 2, 3 - (135/95)|(95/65)
Rounds 4, 5, 6 - (155/105)|(115/75)
Rounds 7 & Beyond - (185/135)|(135/95)

(Score is Rounds + Reps)

*This workout is part of our NCCOMPETE "mini-comp" for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a "competition mindset". Check out @nc.fit on Instagram to compare your scores.

Press
5x3 v2 (deadstop)

WARM-UP
AMRAP x 7 MINUTES
100m Run (Med Ball Optional)
10 Med Ball Deadlifts*

5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs

*At the 3:30 mark, switch to Med Ball G2OH.

STRENGTH
Back Squat
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep

Week 2 of 9

(Score is Weight)

10 MIN EMOM
8 PUSH UPS
10 V-UPS

Private gym version:
45s.On, 15s. Off for 12min
-Kettlebell Snatch
-Row for calories

Yard gym version:
45s.On, 15s. Off for 12min
-Kettlebell Snatch
-15m Shuttle run