Stig squats a dollar seventy-five.

Iron Trial winner, Aaron Bruce squats 180kg.

Nick Cross stands up with 220kg.

MSG WOD

A1. Bench Press
5@75%
3@85%
AMRAP@95%
AMRAP@75%
A2. Speed Burpees (or Burpee no pushups)
4xAMRAP 10sec w/ 120sec rest before doing bench press again

B. Kipping Pullups
1 x AMRAP unbroken (this is an MSG OPS and is a PR board trackable item)

C. Do one of the following workouts:

If you got >m.20,f.5 in B. then do, 10RFT:
– Kipping Pullups x 6,5,4,5,6, 6,5,4,5,6
– Box Jumps x 5 @ m.30″,f.24″
– Butterfly Situps x 10

If you got <m.20,f.5reps in B. then do, 10RFT:
– Ring Rows x 5-8
– Box Jumps x 5 @ m.30″,f.24″
– Butterfly Situps x 10

* Cutoff Time = 24mins for both options

*Note the pullups are a pyramid rep scheme and the box jump height is m.30″,f.24″. If you do the second option, for the ring rows go for 8 reps in the early rounds and drop to 5 reps if you need to. NOT IF YOU WANT TO! Don’t be a sook, do work, but be smart yeah? 🙂

#projectmovestrong

A. Snatch
In 15mins, work up to 80%. If feeling good, set PR

B. Clean
In 15mins, work up to 80%. If feeling good, set PR

C. Bench Press
5@75%
3@85%
AMRAP@95%
AMRAP@75%

D. Power Jerk
In 10mins, find a 2RM

E1. Run
1x400m
E2. 12×0:20/0:30 of the following. Do 4 sets of each to make a total of 12rounds. Alternate exercises each round in order till all 12rounds done:
– Kipping HSPU
– Hang Snatch @ 20-30%
– Burpee
E3. Run
1x400m
*Record reps for each round of HSPU and snatches, as well as the splits for each 400m