FOR TIME:
30 sumo deadlift high pulls (25/35 kg)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.
Post-workout:
Accumulate:
30 GHD back extensions
For time:
21-15-9
Handstand push-ups
Hang squat cleans (35/50 kg)
Pre-workout
EMOM 6:
2 hang squat cleans
– Build to a heavy set of 2.
7 rounds for time:
200-m run
10 DB box step-overs (10/15 kg) (51/61 cm)
– Use two dumbbells.
Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (24/32 kg)
Post-workout
1 set:
60-m single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.
KELLY BROWN
5 rounds for time:
440-m row
10 box jumps (61/76 cm)
10 deadlifts (84/125 kg)
10 wall-ball shots (6/9 kg)
– 25:00 time cap.
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans (15/22.5 kg)
Ring dips
4-8-12-16-20…
Double-unders
– Use two dumbbells.
Post-workout
For time:
200-m DB farmers carry
– Use two dumbbells
Kell 10:00 boxis tiimikas!
RANDY
For time:
75 power snatches (25/35 kg)
– 10:00 time cap.
DANIEL
For time:
50 pull-ups
400-m run
21 thrusters (30/45 kg)
800-m run
21 thrusters
400-m run
50 pull-ups
– 20:00 time cap
For time:
100 burpees to a target
– Target 6 inches above reach.