We would have got a his and hers shot of the Tottie’s in the rings, but Merv decided to get owned by his wife instead… 😉 awesome work, Fe!!

7 Sets of the complex:
1 Thruster
1 Push press
1 Push jerk
1 Split jerk

Increment load through all working sets.

Post loads for working sets to comments.

“Go and do some work, peasants…!!”

King Fordie – 2019

As many rounds as possible in 15mins of:
20 Push-ups
50 Air squats

Post rounds and extra reps completed to comments.

“Eva”

Individually or in pairs complete the following,

5 Rounds for time of:
Run 800m
30 Kettlebell swings, 32kg (24kg)
30 Pull-ups

-Both athletes complete the run if working in a pair.
-Partition reps however between your pair.
-Only one athlete completes reps at one time in your pair.

Post load and time to comments.

As many rounds as possible in 12mins of:
3 Muscle-ups
6 Dumbbell hang squat clean and jerk, 22.5kg (15kg)

Rx’d+ = Strict m-ups/ 25kg (17kg) DB hang squat clean and jerk.

Post load, rounds and reps to comments.

Front squat
1-1-1-1-1-1-1

-Bar taken from the racks.

Post loads for working sets to comments.

7 Rounds for time of:
10 Burpees, (6″ overhead touch)
20 Sit-ups
30 Double unders

Rx’d+ = GHD sit-ups.

Post time to comments.

A) Hang power clean
3-3-3-3

-From the top of the knee.

B) Each effort for max calories (x4):
30sec Assault bike sprint

Superset reps.

Post load and calorie efforts to comments.