Take 65% of what you hit above and
EMOM 5
3 power snatches + 5 bar facing burpees
Rest 2min

EMOM 5
3 Thrusters (+3-5kg) + 5 bar facing burpees
Rest 2min

EMOM 5
3 GTOH (+3-5kg) + 5 bar facing burpees
Rest 2min

EMOM 5
1 Power snatch (+3-5kg) + 5 bar facing burpees

Bench press. Start with 20 kg bar and 20 reps then add 5 kg on every set and reduce 1 rep.

20 kg/20 reps
25 kg/19 reps
30 kg/18 reps...

Stop when you can do only 1 rep. Your score is the total number of reps performed.

AMRAP 10 ascending reps:
1 DB Man Makers @50/35lbs
60m Shuttle Run (4 x 15m)
2 DB Man Makers
60m Shuttle Run (4 x 15m)
3 DB Man Makers
60m Shuttle Run (4 x 15m)
And so on continuing in this fashion..

*Score = total manmakers completed

1a) KB RDLs: 4 x 6-8. Rest 30s.
1b) DB Hammer Curls: 4 x 8-10. Rest 30s.

2) Plank Complex: 4 x 10s + 10s + 10s. Rest 30s.
- Side Plank + Elbow Plank + Side Plank

MEL STRIKES BACK

20min AMRAP

100 russian kettlebell swings 24/16kg

With the remaining time:

1 deadlift 140/100kg
5 press ups
50 double unders
2 deadlifts 140/100kg
10 press ups
50 double unders
3 deadlifts 140/100kg
15 press ups
50 double unders
4 deadlifts 140/100kg
20 press ups
50 double unders

*Continue to add 1 deadlift and 5 press ups each round until the time cap is met.

In honour of our founding member and great friend Andrew Melling who sadly passed away 12th July 2019 it would have been his Birthday today, lets make it a great workout and remeber the good times!

2 rounds:
10 Bar Hanging Hip Touches video
10 Air Squat Cross Kicks video
5 Push-Up

1a) Prone Lateral Raises: 3 x 30. No rest.
1b) Banded Pushdowns : 3 x 30. Rest 45s.

Maastaveto 6x60%, 7x65%, 8x70%
SitUps 3x10
Stoppiveto 2x5x50%
Jalkojennostot maaten 3x10

Sumoon siirtyvät:

Maastaveto 6x50%, 7x55%, 8x60% ("puolisumo")
Maastaveto 2x8x50% ("sumo, maksimileveydellä")
Maastaveto 5x70% ("kapea")
Läpiveto, leveä asento 3x12-20

Optional Accessory
STRENGTH

2-3 rounds, rest as needed between

1) 60-90sec Plank Hold
2) 10-20 Landmine Twist video

RPE 3 to 4

Both AMRAPs with Partner
AMRAP 12:00
24 Calorie Row
100 Double Unders
24 Wall balls @20/14

Rest 2:00

AMRAP 12:00
24 Hang Power Cleans @60/42.5kg
100 Double Unders
24 Calorie Row

*One person works. Split as desired.