OK GO!

In Pairs, AMRAP 30:
5 Ring rows (rx: Pull Ups)
10 Wall Balls
15 Double Unders

*Alt Full Rounds
On the 0:00, 5:00, 10:00, 15:00, 20:00, 25:00
Run 200 Meters together
@ 20lb ball

= 18 rounds + 8 reps

Hard, fast, and fun. I think we got 18 rounds + 8 reps in. Ran well, light on my feet. Didn’t stop moving the whole time.

EMOM 8
5 Kipping high-knees (T2B sub)

Then:

Every 4min
200m Row >30spm
9 DB Deadlift e.s.
9 DB Hang Snatch e.s.
@15kg DB
x5 Rounds

Lotsa fun. Accidentally stopped the clock at round four.

Forgot to stop the clock! 🤦🏼‍♂️

Every 90 x 8
3 Top Half Deadlift
3 Bottom Half Deadlift
3 Full Deadlift
@ 60kg

Then:

AMRAP 10
5 Clean & Jerks
7 Front Squats
5 Burpees Over Bar
@ 30kg

Every 90 x 8
3 Top Half Deadlift
3 Bottom Half Deadlift
3 Full Deadlift
Five rounds at 40 kg
Four at 50 kg

Then:

3 Rounds for time:
21 cal Bike
15 Jumping Pull-Ups
9 Front Squats @ 30 kg
= 10:10

20 Swings (alt on 10)
20 Clean, Jerk, Lunge (alt lunge direction, alt hands every five)
20 Swings (alt on 10)
20 Snatches (alt on 10)

10 Devil’s Press @ 10kg DBs
25 Air squats
x3 rounds

5 KB C&J e.s. @ 20kg KB

Then:
3×10 Double KB Clean to Thruster @ 2x 16kg KB

First hot an humid workout for the season on the balcony before cooking dinner and diving into evening meetings.

Every 90 x 8
3 Top Half Deadlift
3 Bottom Half Deadlift
3 Full Deadlift
@ 45kg

Then:

3 Rounds of
2min – Bike
1min – 7 Unbroken Hang Power Snatch
2min – Row
1min – 9 Unbroken Hang Clean & Jerks
@ 30kg
RPE 6 / nasal breathing

“Coffland”

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m Run
30 Push-Ups

5.5 rounds =
3.6km run
142 push-ups 😵‍💫
5:15 hang time

Push-ups from the knees.