Friday Man Cave

5 rds NFT:

Run 200m 

5 burpee chinups 

30 DU unbroken 

 

+

 

A. Press - build to a 1RM in 6 min

rest 1 min

B. amrap DU's in 3 min

 

195# / 231 DU's

rest as needed

10min amrap 90% effort 

10 OHS 95# - weight goes up 10# per round - unbroken sets only

run 200m 

 

4 Rounds + 10 reps at 135

rest as needed

 

for time - 100%: 

50 squat cleans 95# 

50 burpee jump over the box 24" 

 

10:49