Workout of the day

ddh ssiadoi asaidsoija

Hero Wod “Bulgar” 10 RDs For Time 150 Mtr Run 7 C2B 7 Front Squats (135/95 lbs) 7 HSPU

10-20-30-40-50 Syncro Burpees Syncro C&J @50/35kg alt Box Jump CAP Time 35′

12′ EMOM  3 Squat Snatch @75%  every time you fail perform 3 Burpees F. T. CAP Time 10′  30 Pull-ups 30 HP Snatch @30/20kg 30 T2B 30 OHS @30/20kg CAP Time Advanced 5′

1 Tabata Ski-erg 1 Tabata GHD Sit-ups 1 Tabata Bike 1 Tabata A. Swing @24/16kg 1 Tabata Row 1 Tabata Jumping Lunges  

20′ to find   3 RM weighted strict Pull-up 15′ AMRAP 3 L-sit Pull-up 6 Pistols 9 HSPU 12 R. Swing @32/24kg  

3 RDs F. T. 400 mtr Run 40 Step-up DB @20/15kg 40 Alt DB Snatch @20/15kg CAP Time 22′  

Benchpress from The floor 5 set x  5 rep starting from 80% trying to add weight 12’ AMRAP 10 Push Jerk  @40/30kg 10 Push ups on the bar 30’ DU    

“Bergeron Open Test” AMRAP in 20 minutes 50 Wall Ball Shots (20/14 lb) 50 Double-Unders 40 Box Jumps 40 Toes-to-Bars 30 Chest-to-Bar Pull-Ups 30 Burpees 20 Power Cleans (145/100 lb) 20 Jerks (145/100 lb) 10 Power Snatches (145/100 lb) 10 Muscle-Ups

Team of 2 800 mtr Run togther with MB Team mate A  30 Squat Clean @90/60kg Team mate B HS-hold  rotate as preferred Team mate A  30 DL @135/90kg Team mate B  Hold at the bar rotate as preferred 800 mtr Run together with MB Cap Time 20′