27
05
2023
increase to as heavy as possible
5 rounds (increase to as heavy as possible) 3 rounds (each) P1) 400m farmers carry (heavy) P2) P3) KB swings (32/24kg) Pace is dictated by the person doing the 400m farmers carry
26
05
2023
Row and Air Squats
For time: Row 500m 50 air squats Row 500m 50 box jumps (60/50 cm) Row 500m 50 sit-ups Row 500m 50 MB Russian twists (9/6 kg) Row 500m
25
05
2023
strict ring muscle-ups
EMOM 7 min 20 double-unders 3 strict muscle-ups 1 min rest EMOM 7 min 20 lateral parallette jumps 4 strict HSPU
24
05
2023
Devils press renegade rows
For time: 100 DB/KB goblet squats (24/16kg) Every time you break, perform: 20 mountain climbers 50 DB renegade rows (24/16kg) Every time you break, perform: 20 mountain climbers 25 devils press Every time you break, perform: 20 mountain climbers
23
05
2023
shuttle runs burpee knees-to-elbows DB hang clean and jerks
For time: 27 x 20m shuttle runs 24 (SA) DB hang clean and jerks (22.5/15kg) 21 burpee knees-to-elbows 18 x 20m shuttle runs 21 burpee knees-to-elbows 24 (SA) DB hang clean and jerks (22.5/15kg) 27 x 20m shuttle runs
22
05
2023
Press 3-3-3-1-1-1
Press 3-3-3-1-1-1