WOD in the past

1. Strength
EMOM x 10
Minute 1: 3 Chin Ups (AHAP)
+ Max Band Pull Aparts
Minute 2: Rest

2. Conditioning
For Time
10-8-6-4-2
Strict Pull Ups
100-80-60-40-20
Double Unders

-Into-

30-20-10
Slam Balls
40-30-20
AbMat Sit-Ups

Sweat: Ring Rows (AHAP); Double Unders x2; (15/10)
Train: Kipping Pull Ups; (20/15)
Compete: Strict Pull Ups; (20/15)

---------------
Beyond the 60
"Big Arni" & "Shredded Helly"
5 Sets
30-40 Seconds Max Seated Supinated Banded Row
30 Seconds Rest
https://www.youtube.com/watch?v=Yf62NWHWkmE&list=PLz-l7oWFJS0L5nJHXPtCmHKYRQU7q_epc&index=54

1. Tempo Bench Press
4-4-4-4-4-4
*Tempo: 30X1

2. Conditioning
For Max Reps
18 x Double Tabata 40 Seconds On/ 20 Seconds Off (9 Rounds)
Max Calories Assault Bike
Max Single Arm Dumbbell Hang Clean and Jerks


Sweat: (15/10)
Train: (17,5/12,5)
Compete: (22,5/15)

---------------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps
Single Arm Tricep Kickbacks
Rest 1 Minute Between Sets

or
"Shredded Helly"
3 Sets 12-15 Reps
Single Arm Tricep Kickbacks
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=shoqcV-yVrg

1. Barbell Complex
On the 1:30 x 8
1 Power Snatch
+ 2 Hang Squat Snatches
*Build to a heavy Complex

Beginner Option:
On the 1:30 x 8
1 Power Snatch
+ 2 Hang Power Snatches

2. Conditioning
AMRAP 15
6 Power Snatches
9 Box Jumps (24"/20")

Sweat: (30/20)
Train: (35/25)
Compete: (40/30)

---------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps
Pulsing Double Dumbbell Romanian Deadlifts
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=SIMPywgkAtw&list=PLz-l7oWFJS0KBZ3qejfX0ww5alXFAvTWL&index=21

or

"Shredded Helly"
3 Sets of 12-15 Reps
Pulsing Double Dumbbell Romanian Deadlifts
Rest 1 Minute Between Sets

DAILY SWEAT

EMOM x 40
Minute 1: X Calorie Bike
Minute 2: X Calorie Row
Minute 3: X Calorie Ski
Minute 4: Rest

Sweat: (11/8); Row (14/11); Ski (11/8)
Train: Bike (13/10); Row (16/13); Ski (13/10)
Compete: Bike (15/12); Row (18/15); Ski (15/12)

---------------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps
Double Dumbbell Hammer Curls
Rest 60 Seconds Between Sets
https://www.youtube.com/watch?v=ZXbOOIOPOi8&list=PLz-l7oWFJS0L5nJHXPtCmHKYRQU7q_epc&index=

or

"Shredded Helly"
3 Sets 15-20 Reps
Double Dumbbell Hammer Curls
Rest 60 Seconds Between Sets

MURPH

For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*All with a Weight Vest (20/14lb)

or

TEAM MURPH
In Teams of 2

1 Mile Run (Together)

10 Rounds: (All Reps Divided)
10 Pull Ups
20 Push Ups
30 Air Squtas

1 Mile Run (Together)

Sweat: Ring Rows
Compete: Chest To Bar Pull Ups

---------------
Beyond the 60
"Big Arni"
4 Sets of 10 Reps
Double Dumbbell Skull Crushers
Rest 60 Seconds Between Sets
https://www.youtube.com/watch?v=IAHDkC6vJw4

or

"Shredded Helly"
3 Sets of 15-20 Reps
Double Dumbbell Skull Crushers
Rest 60 Seconds Between Sets

1. Deadlift
1-1-1-1-1-1
In 12 Minutes Build to todays heavy Single!

2. Conditioning
AMRAP 16
6 Deadlifts
12 Kettlebell Swings (Russian)
6 Deadlifts
12 V-Ups

Sweat: (60/40); (16/12); Tuck-Ups
Train: (80/60); (24/16)
Compete: (100/70); (32/24)

---------------
Beyond the 60
"Big Arni" & "Shredded Helly"
EMOM x 8 (4 Sets)
Minute 1: 20-30 Seconds Arms Forward Hollow Hold
https://www.youtube.com/watch?v=Q46mqVN0GTk&list=PLz-l7oWFJS0Lyvvb-m0YzEjAmtcezXCki&index=17
Minute 2: 30 Seconds Superman Hold
https://www.youtube.com/watch?v=W8vlZfmxOpM&list=PLz-l7oWFJS0Lyvvb-m0YzEjAmtcezXCki&index=7

TEAM WOD

In Teams o 3

AMRAP 35
60 Double Dumbbell Push Presses
900 Meter Ski Erg*
30 Burpee Box Jumps (24"/20")
900 Meter Ski Erg*

*1 Partner Always Needs to Hold 2 Dumbbells In Front Rack Position.

Sweat: (15/10)
Train: (17,5/12,5)
Compete: (22,5/15)

---------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps (Each Side)
Single Arm Kettlebell Z-Presses
https://www.youtube.com/watch?v=BRA_1oxnUY4&list=PLz-l7oWFJS0IxqAIOAMVLdaKcXGJ_bQ1X&index=162
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets of 15 Reps (Each Side)
Single Arm Kettlebell Z-Presses
Rest 60 Seconds Between Sets

1. Strength
On the 1:30 x 7
1 Pausing Back Squat*
+ 2 Back Squats
*2 Seconds Pause In Bottom Position
**Build to a Heavy Set!

2. Conditioning
10 Rounds For Time
12 Alternating Back Rack Reverse Lunges
36 Double Unders

Sweat: (30/20); Single Unders (x2)
Train: (40/30); 28 Double Unders
Compete: (50/35)

---------------
Beyond the 60
"Big Arni" & "Shredded Helly"
EMOM x 12 (4 Sets)
Minute 1: 30-40 Seconds Banded Good Mornings
https://www.youtube.com/watch?v=PWuRsRfnaFc&list=PLz-l7oWFJS0KBZ3qejfX0ww5alXFAvTWL&index=62
Minute 2: 20-30 Seconds Each Side Single Leg Glute Bridge Hold
https://www.youtube.com/watch?v=6pvdY3sXUbo&list=PLz-l7oWFJS0KBZ3qejfX0ww5alXFAvTWL&index=87
Minute 3: Rest

1. Strength
6 Sets of
5 Strict Presses
*Tempo: 20X1
*Build In Weight!

2. Conditioning
Sweat
AMRAP 8 x 2
6 Ring Rows
6 Burpees
6/6 Single Arm Dumbbell Hang Snatches
Rest 1 Minute Between AMRAPs

Train
AMRAP 8 x 2
3 Strict Pull Ups
8 Alternating Single Arm Devil Presses
Rest 1 Minute Between AMRAPs

Compete
AMRAP 8 x 2
4 Strict Pull Ups
8 Alternating Single Arm Devil Presses
Rest 1 Minute Between AMRAPs

---------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps
Kettlebell Floor Presses
Rest 60 Seconds Between Sets
https://www.youtube.com/watch?v=HwRdHHhcZys&list=PLz-l7oWFJS0IxqAIOAMVLdaKcXGJ_bQ1X&index=161

or

"Shredded Helly"
3 Sets of 15-20 Reps
Kettlebell Floor Presses
Rest 60 Seconds Between Sets

1. Power Clean
On the 1:30 x 7
2 Touch and Go Power Cleans
*Build to a Heavy Set!

2. Conditioning
For Time
120 Wall Balls
*On the Minute Perform 6 Power Cleans

Sweat: (30/20)
Train: (35/25)
Compete: (40/30)

---------------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Goblet Curtsy Squats
Rest 60 Seconds Between Sets
https://www.youtube.com/watch?v=7ptRZXL5MBs&list=PLz-l7oWFJS0KqLRePqJ8b26MA4nt5jWCp&index=34

or

"Shredded Helly"
3 Sets of 15-20 Reps (Each SIde)
Goblet Curtsy Squats
Rest 60 Seconds Between Sets

DAILY SWEAT

For Time:
50-40-30-20-10
Slam Balls
Box Jump Overs (24"/20")
Calories Ski

or

For Time:
50-40-30-20-10
Slam Balls
Box Jump Overs (24"/20")
60-50-40-30-20
Calories Row

Sweat: (15/10)
Train & Compete: (20/15)

-------------------------
Beyond the 60
"Big Arni"
4 Sets
8-10 Double Dumbbell Bent Over Row
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=VP_f9V854og

or

"Shredded Helly"
3 Sets
12-15 Double Dumbbell Bent Over Rows
Rest 1 Minute Between Sets

TEAM WOD

In Teams of 2

*I Go, You Go!

AMRAP 17
5 Hang Squat Cleans
5 Lateral Barbell Burpees

1 Minute Rest

AMRAP 17
7 Front Squats
7 Burpees

Sweat: (35/25)
Train: (50/35)
Compete: (60/40)

-------------------------
Beyond the 60
"Big Arni"
4 Sets
8 (Each Side) Dumbbell RNT Split Squats
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=Rh-H_uNLBdw&list=PLz-l7oWFJS0KqLRePqJ8b26MA4nt5jWCp&index=67

or

3 Sets
12 (Each Side) Dumbbell RNT Split Squats
Rest 1 Minute Between Sets

1. Bench Press
6-6-4-4-2-2
*Build In Weight

2. Conditioning
EMOM x 18 (9 Rounds)
Minute 1: X Calories Assault Bike
Minute 2: 16 Double Dumbbell Plank Rows

Sweat: (11/8 Cals Bike); (15/10)
Train: (13/10 Cals Bike); (17,5/12,5)
Compete: (15/12 Cals Bike); (22,5/15)

-------------------------
Beyond the 60
"Big Arni"
100 Weighted Bench Dips
https://www.youtube.com/watch?v=JrHc1FBtVvM

or

"Shredded Helly"
100 Bench Dips
https://www.youtube.com/watch?v=yvAzWxRsnqU&list=PLz-l7oWFJS0IxqAIOAMVLdaKcXGJ_bQ1X&index=134

1. Conditioning
For Time:
75 D-Ball Box Step Ups (24"/20")
50 Double Kettlebell Push Jerks
40 Toes To Bar
50 Double Kettlebell Push Jerks
75 D-Ball Box Step Ups (24"/20")

Sweat: (15/10); (12/8); 50 Hangig Knee Raises
Train: (20/15); (16/12); 30 Toes To Bar
Compete: (20/15); (24/16)

2. Body Amor
3-4 Sets
20 Plate Sit-Ups
30 Plate Russian Twists
Rest 1 Minute Between Sets

-------------------------
Beyond the 60
"Big Arni"
4 Sets of 10 Reps
Double Dumbbell Zottmann Curl
https://www.youtube.com/watch?v=ZXbOOIOPOi8&list=PLz-l7oWFJS0L5nJHXPtCmHKYRQU7q_epc&index=7
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 15 Reps
Double Dumbbell Zottmann Curl
Rest 1 Minute Between Sets

1. Barbell Complex
On the 1:30 x 7
1 Hang Power Snatch
+ 2 Overhead Squats *w/ 1 Second Pause in Bottom Position
*Build to a heavy complex!

2. Conditioning
Sweat
For Time:
400 Meter Run

6 Rounds:*
4 Hang Power Snatches
6 Front Squats

400 Meter Run

6 Rounds:**
6 Hang Power Snatches
9 Front Squats

Sweat: *Weight 1: (35/25); **Weight 2: (30/20)

----------------------------

Train & Compete
For Time:
400 Meter Run

6 Rounds:*
4 Hang Power Snatches
6 Overhead Squats

400 Meter Run

6 Rounds:**
6 Hang Power Snatches
9 Overhead Squats

Train: *Weight 1: (40/30); **Weight 2: (30/25)
Compete: *Weight 1: (50/35); **Weight 2: (40/30)

-------------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps
Double Kettlebell Front Rack Cyclist Squats*
Rest 1 Minute Between Sets
*Heels Elevated on a 15 kg plate!

or

"Shredded Helly"
3 Sets of 12 Reps
Double Kettlebell Front Rack Cyclist Squats*
Rest 1 Minute Between Sets
*Heels Elevated on a 15 kg plate!

1. Strict Press
1-1-1-1-1-1
*Build to a heavy Single!

2. Conditioning
Minute 1-4
X Calories Row

Minute 5-8
X Pull Ups

Minute 9-12
X Calories Row

Minute 13-16
X Push Ups

Sweat: (48/36 Cals Row); (48 Ring Rows); (40 Push Ups)
Train: (56/44 Cals Row); (36 Pull Ups); (60 Push Ups)
Compete: (64/52 Cals Row); (48 Pull Ups); (80 Push Ups)

-------------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
Tall Kneeling Alternating Kettlebell Press
https://www.youtube.com/watch?v=hbacmpZkAHA&list=PLz-l7oWFJS0IxqAIOAMVLdaKcXGJ_bQ1X&index=124
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 10-12 Reps (Each Side)
Tall KneelingAlternating Kettlebell Press
Rest 1 Minute Between Sets

1. Strength
On the 2:00 x 5
6 Barbell Romanian Deadlifts
*Tempo: 20X1
**Build In Weight

2. Conditioning
2 Rounds For Time:
70 Kettlebell Swings
210 Double Unders

Sweat: (16/12); Single Unders (x2)
Train: (24/16); 170 Double Unders
Compete: (32/24)

-------------------------
Beyond the 60
"Big Arni"
4 Sets of 8-12 Reps
Frog Pumps with Dumbbell
Rest 60 Seconds Between Sets
*Tempo: Slow Down, Fast Up
https://www.youtube.com/watch?v=P9_CmbujflM&list=PLz-l7oWFJS0KBZ3qejfX0ww5alXFAvTWL&index=39

Or

"Shredded Helly"
3 Sets of 15-20 Reps
Frog Pumps with Dumbbell
Rest 60 Seconds Between Sets
*Tempo: Slow Down, Fast Up

DAILY SWEAT

AMRAP 32
4 Double Dumbbell Push Presses
4 Alternating Double Dummbell Front Rack Reverse Lunges
*On the Minute Perform 5 Burpees
**Always start where you finished last round!

Sweat: (15/10); 4 Down Ups
Train: (17,5/12,5); 4 Burpees
Compete: (22,5/15)

-------------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
For Quality:
200 Banded Seated Lat Pull Downs
https://www.youtube.com/watch?v=MDAk3N1wEfI

TEAM WOD

In Teams of 2

"I Go, You Go"

30 Rounds (15 Each):
8/6 Calories Ski or Bike
8 Box Jump Overs (24"/20")
5 Pull Ups

Sweat: 7 Ring Rows
Train: Pull Ups
Compete: Chest to Bar Pull Ups


-------------------------
Beyond the 60
"Big Arni"
4 Sets 6-8 Reps (Each Side)
Standing Single Arm Dumbbell Arnold Presses
https://www.youtube.com/watch?v=WAZmmniSvfA
Rest 90 Seconds Between Sets

or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Standing Single Arm Dumbbell Arnold Presses
Rest 90 Seconds Between Sets

1. Conditioning
EMOM x 18 (9 Rounds)
Minute 1: X Calorie Row
Minute 2: 15 Wall Balls

Sweat: (11/8 Calorie Row); (14/8)
Train: (13/10 Calorie Row); (20/14)
Compete: (15/12 Calorie Row); 18 Wall Balls (20/14)

2. Finisher
4 Sets 6-8 Reps (Each Side)
Double Dumbbell Alternating Bench Presses
*Slow Down, Fast Up
*Build In Weight!
Rest 60-90 Seconds Between Sets

-------------------------
Beyond the 60
"Big Arni"
4 Sets 8 Reps (Each Side)
Double Kettlebell Suitcase Bulgarian Split Squats
https://www.youtube.com/watch?v=yoHHO-BH29g
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets 10-12 (Each Side)
Double Kettlebell Suitcase Bulgarian Split Squats
Rest 60 Seconds Between Sets

1. Strength
On the 2:00 x 5
3 Deadstop Deadlifts
*Build in Weight!

2. Conditioning
5 Rounds For Time
9 Deadlifts
27 AbMat Sit-Ups
63 Double Unders

Sweat: (60/40)
Train: (75/55)
Train+: (90/65)
Compete: (120/75)

-------------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
3-4 Sets
20 Dumbbell Twists
https://www.youtube.com/watch?v=Tau0hsW8iR0
10/10 Side Plank Pulls
https://www.youtube.com/watch?v=0iIR5wsTD3I
Rest 60 Seconds Between Sets

1. Strict Press
On the 1:30 x 6
2 Strict Presses
*Build to a heavy Set of 2

2. Conditioning
4 x AMRAP 4
5 Handstand Push Ups
10 Alternating Dumbbell Snatches

Rest 1 Minute Between Sets

Sweat: Hand Release Push Ups; (15/10)
Train: 4 Handstand Push Ups; (17,5/12,5)
Compete: (22,5/15)

-------------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
For Quality:
100 Double Dumbbell Tricep Kickbacks
https://www.youtube.com/watch?v=cEFRuNl4Q90

1. Box Squat Waves
6-4-2-6-4-2
*Build In Weight!

2. Conditioning
For Max Reps
Double Tabata - 16 x 40 Seconds On/ 20 Seconds Off (8 Rounds)
Kettlebell Goblet Squats
Assault Bike

Sweat: (12/8)
Train: (16/12)
Compete: (24/16)

-------------------------
Beyond the 60
"Big Arni"
4 Sets
6-8 (Each Side) Double Dumbbell Alternating Bent Over Rows
https://www.youtube.com/watch?v=UKjQMYiQnS0
*Tempo: 30X1
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets
10-12 (Each Side) Double Dumbbell Alternating Bent Over Rows
*Tempo: 30X1
Rest 1 Minute Between Sets

1. Clean & Jerk
On the 1:10 x 9
1 Power Clean & Jerk
*Build to a heavy Single!

2. Conditioning
For Time:
30-20-10
Power Clean and Jerks
*After Each Set 400 Meter Run

Sweat: (40/30)
Train: (50/35)
Compete: (60/40

-------------------------
Beyond the 60
"Big Arni"
4 Sets
8/8 Tempo Single Arm Dumbbell Split Stance Romanian Deadlifts
*Tempo: 20X1
https://www.youtube.com/watch?v=0qYUHZOVKus
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets
12/12 Tempo Single Arm Dumbbell Split Stance Romanian Deadlifts
*Tempo: 20X1
Rest 1 Minute Between Sets

DAILY SWEAT

EMOM x 32 (8 Rounds)
Minute 1: Wall Walks
Minute 2: X Box Jumps (24"/20")
Minute 3: X Calories Row
Minute 4: Rest

Sweat: 6 Walkouts; 10 BJ; (12/9 Calories Row)
Train: 2 Wall Walks; 13 BJ; (15/12 Calories Row)
Compete: 4 Wall Walks; 16 BJ; (18/15 Calories Row)

--------------------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps (Each Side)
DBall Bearhug Lunge from Riser
Rest 1 Minute Between Sets
https://www.youtube.com/watch?v=JodPXAGPHEg&list=PLz-l7oWFJS0JvCzK2e63xOKsbCMfmQc32&index=88

or

"Shredded Helly"
3 Sets of 10-12 Reps (Each Side)
DBall Bearhug Lunge from Riser
Rest 1 Minute Between Sets

TEAM WOD

In Teams of 3

AMRAP 33
36/27 Calories Assault Bike
10 Synchro Single Arm Devil Presses
36/27 Calories Assault Bike
20 Synchro Alt. Single Arm Reverse Lunges

Sweat: (15/10)
Train: (17,5/12,5)
Compete: (22,5/15)

--------------------
Beyond the 60
"Big Arni" & "Shredded Helly"
EMOM x 8
Minute 1: 30 Seconds Max Single Arm Lat Pull Downs (right side)
Minute 2: 30 Seconds Max Single Arm Lat Pull Downs (left side)
https://www.youtube.com/watch?v=4sd6T8f7mAk

1. Strict Press
On the 1:40 x 5
6 Reps
*Build In Weight!
*Moderate Heavy

2. Conditioning
7 Rounds For Max Reps
Minute 1: Max Calories Ski Erg
Minute 2: Max Push Presses
Minute 3: Rest

Sweat: (35/25)
Train: (40/30)
Compete: (50/35)

--------------------
Beyond the 60
"Big Arni"
4 Sets of 8-10 Reps
Seated Dumbbell Hammer Curls
Rest 45-60 Seconds Between Sets

or

"Shredded Helly"
3 Sets of 12-15 Reps
Seated Dumbbell Hammer Curls
Rest 45-60 Seconds Between Sets

1. Pausing Back Squat
3-3-3-3-3-3
*2 Seconds Pause in Bottom!
*Build to a heavy Set!

2. Conditioning
AMRAP 17
30 D-Ball Squats
15 Toes To Bar

Sweat: Hanging Knee Raises; (15/10)
Train: 10 Toes To Bar; (20/15)
Compete: (30/20)

--------------------
Beyond the 60
"Big Arni"
4 Sets
8/8 Single Arm Dumbbell Bench Rows
https://www.youtube.com/watch?v=xl1YiqQY2vA
- Into -
1 Minute Max Ring Rows
https://www.youtube.com/watch?v=sEAOZc77wk8
(Set Must Not Be Unbroken)
90 Seconds Rest Between Sets

or

"Shredded Helly"
3 Sets
12/12 Single Arm Dumbbell Bench Rows
- Into -
1 Minute Max Ring Rows
(Set Must Not Be Unbroken)
90 Seconds Rest Between Sets

1. Bench Press
1-1-1-1-1-1
*Build to todays heavy Single!

2. Conditioning
Buy In: 800 Meter Run

5 Rounds
10/10 Single Arm Kettlebell Hang Snatches
15 Push Ups

Buy Out: 800 Meter Run


Sweat: (12/8)
Train: (16/12)
Compete: (24/16)

--------------------
Beyond the 60
"Big Arni"
Dumbbell Neutral Grip Flys
4 Sets of 8-10 Reps
Rest 1 Minute Between Sets

or

"Shredded Helly"
Dumbbell Neutral Grip Flys
3 Sets of 12-15 Reps
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=AVIBmE5iQrQ&list=PLz-l7oWFJS0IxqAIOAMVLdaKcXGJ_bQ1X&index=27

1. Barbell Complex
On the 1:15 x 8
1 Clean Grip Deadlift
+ 1 Low Hang Power Clean

2. Conditioning
3 x AMRAP 6
9 Deadlifts
6 Hang Power Cleans
30 Double Unders

Rest 1 Minute Between AMRAPs

Sweat: (35/25); 45 Single Unders
Train: (40/30); 22 Double Unders
Compete: (50/35)

--------------------
Beyond the 60
"Big Arni" & "Shredded Helly"

Accumulate 1:30 of Tuck L-Sit on Parallettes
https://www.youtube.com/watch?v=rDAQRbcZ-Gg
- Rest 1 Minute -
2:00 Max V-Ups
https://www.youtube.com/watch?v=7UVgs18Y1P4
Scale: Tuck-Ups
https://www.youtube.com/watch?v=obVuc0wZoss
- Rest 1 Minute -
2:30 Max Tuck-Ups
Scale: AbMat Sit-Ups
https://www.youtube.com/watch?v=_HDZODOx7Zw

1. Thruster
On the 1:30 x 7
2 Thruster
*Build to a heavy Set!

2. Conditioning
For Time:
21-15-12-9
Thruster
Pull Ups
Lateral Barbell Burpees

Sweat: (30/20)
Train: (35/25)
Compete: Chest To Bar Pull Ups; (40/30)

--------------------
Beyond the 60
"Big Arni"
4 Sets
8-10 Single Dumbbell PullOvers
https://www.youtube.com/watch?v=UZ5K1-iTawA
-Into-
1 Set Max Bench Dips
https://www.youtube.com/watch?v=XXvuYGCxpkk
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
12 Single Dumbbell PullOvers
-Into-
1 Set Max Bench Dips
Rest 60 Seconds Between Sets