WOD in the past

1. Look Better Naked Benchmark WOD

2 x AMRAP 8
4 Burpees
6 Alternating Jumping Lunges
8 Kettlebell Swings

Rest 2 Minutes Between AMRAPs

Sweat: (16/12)
Train: (24/16)
Compete: (32/24)

2. Finisher
Dumbbell Goblet Split Squats
4 Sets of 8-10 Reps (Each Side)
*Tempo: 20X1

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Rounds
30 Seconds Plate Twists
30 Seconds Rest
30 Seconds Side Plank Rotations (left)
30 Seconds Rest
30 Seconds Side Plank Rotations (right)

https://www.youtube.com/watch?v=4p5jWyz-YRQ
https://www.youtube.com/watch?v=RXlHKL_NEN8

1. Strict Press
1-1-1-1-1-1
*In 9 Minutes Build to a Heavy Single!

2. Conditioning
E2MOM x 10 (5 Rounds)
Min 1+2: 100 Double Unders
Min 3+4: X Calories Ski Erg

Sweat: 150 Single Unders ;21/15 Calories Ski Erg
Train: 24/18 Calories Ski Erg; 75 Double Unders
Compete: 27/21 Calories Ski Erg

----------
Beyond the 60
"Big Arni"
Half Kneeling Arnold Press
4 Sets of 6-8 Reps (Each Side)
Rest 60 Seconds Between Sets

or

"Shredded Helly"
Half Kneeling Arnold Press
3 Sets of 10-12 Reps (Each Side)
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=V7oyQrIvF0M

1. Deadlift
3-3-3-3-3-3
*Build to a heavy Set of 3!

2. Conditioning
AMRAP 18
10 Deadlifts
15 Toes To Bar
50 Air Squats

Sweat: (60/40); (15/10); Hanging Knee Raises
Train: (75/55); (15/10); 9 Toes To Bar
Compete: (110/70); (20/15)

----------
Beyond the 60
"Big Arni"
Tempo Split Stance Single Leg Romanian Deadlifts
4 Sets of 8-10 Reps (Each Side)
Rest 60 Seconds Between Sets

or

"Shredded Helly"
Tempo Split Stance Single Leg Romanian Deadlifts
3 Sets of 12-15 Reps (Each Side)
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=0qYUHZOVKus

1. Hang Power Snatch
On the 1:30 x 7
3 Hang Power Snatches w/2 Seconds Pause in Catch
*Light-Moderate Weights!
*Focus On Good Technique

2. Conditioning
5 Rounds For Time
12 Lateral Barbell Burpees
18-15-12-9-6 Hang Power Snatches

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

----------
Beyond the 60
"Big Arni"
3-Point Dumbbell Rows
4 Sets of 8-10 Reps (Each Side)
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3-Point Single Arm Kettlebell Rows
3 Sets of 12-15 Reps (Each Side)
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=xeJMDUC5nck

1. Cluster - Squat Clean Thruster
On the Minute x 10:
1 Cluster
*Build In Weight!

2. Conditioning
For Time:
10-1 Thruster
200 Meter Run

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

----------
Beyond the 60
"Big Arni"
4 Sets
8-10 Single Dumbbell Skull Crushers
Max Banded Triceps Extensions
Rest 90 Seconds Between Sets

or

"Shredded Helly"
3 Sets
12-15 Single Dumbbell Skull Crushers
Max Banded Triceps Extensions
Rest 90 Seconds Between Sets

https://www.youtube.com/watch?v=-uKdFWqhmrs
https://www.youtube.com/watch?v=HXia-KuaBu4

DAILY SWEAT

AMRAP 32
3 Rounds
12 Burpee Box Box Jump Overs (24"/20")
24 Double Kettlebell Deadlifts

Rest 1 Minute

3 Rounds
12 Hand Release Push Ups
12 Slam Balls

Rest 1 Minute

Sweat: (16/12); (15/10)
Train: (24/16); (15/10)
Compete: (32/24); (20/15)

----------
Beyond the 60
"Big Arni"
4 Sets
8-10 Bent Over Reverse Flys w/1 Sec Hold @Top
-Into-
15-20 Banded Face Pulls w/1 Sec Hold
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
12-15 Bent Over Reverse Flys w/1 Sec Hold @Top
-Into-
15-20 Banded Face Pulls w/1 Sec Hold
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=hf7jnF45N_I
https://www.youtube.com/watch?v=5jgKj8ColLg

Team Workout
In Teams of 2

AMRAP 10
Max Toes To Bar
*On The Minute Perform 6 Front Squats

Rest 1 Minute

AMRAP 10
Max Hill Runs

Rest 1 Minute

AMRAP 10
Max Front Squats
*On The Minute Perform 6 Toes To Bar

Sweat: (40/30); Hanging Knee Raises
Train: (50/35); 4 Toes To Bar
Compete: (60/40)

----------
Beyond the 60
"Big Arni"
Double Dumbbell Suitcase Drop Lunge to Knee Lift
4 Sets of 6-8 Reps (Each Side)
Rest 1 Minute Between Sets
*Tempo: Slow Down, Fast Up

or

"Shredded Helly"
Double Dumbbell Suitcase Drop Lunge to Knee Lift
3 Sets of 10-12 Reps (Each Side)
Rest 1 Minute Between Sets
*Tempo: Slow Down, Fast Up

https://www.youtube.com/watch?v=rZXrwNFKhOM*

*Use Plates

1. Power Snatch
On the Minute x 10:
2 TNG Power Snatches
*Build In Weight!

2. Conditioning
E2MOM x 8 (4 Rounds)
1: 20 Power Snatches
2: 450/350 Meter Row

Sweat: 400/300 Meter Row; (30/20)
Train: (35/25)
Compete: (40/30)

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
For Quality:
10-9-8-7-6-5-4-3-2-1
Plate Bent Over Rows
Plate Biceps Curls

https://www.youtube.com/watch?v=TWy2gy3cBAI
https://www.youtube.com/watch?v=nVa1YF2Et6c

1. Barbell Reverse Lunges
On the 2:30 x 4
6-8 (Each Side) Back Rack Reverse Lunges
*Build In Weight!

2. Conditioning
AMRAP 18
15 Kettlebell Swings
30 Double Unders
45 Bodyweight Reverse Lunges

Sweat: (16/12)
Train: (28/20)
Compete: (32/24)

----------
Beyond the 60
Midline
"Big Arni" & "Shredded Helly"
12x 30 Seconds On/ 30 Seconds Off (6 Rounds)
Weighted Plate Sit-Ups
Heel Taps

https://www.youtube.com/watch?v=A7sXEmRwTQQ
https://www.youtube.com/watch?v=IWJsRdaqI8U

1. Strict (Weighted) Pull Up
On the 2:00 x 5
5-5-5-5-5
*AHAFA
*Build In Weight

2. Conditioning
EMOM x 18
Minute 1: X Pull Ups
Minute 2: 10 Double Dumbbell Bench Presses
Minute 3: X Calories Ski Erg

Sweat: 15 Ring Rows; (15/10); 9/7 Calories Ski Erg
Train: 10 Pull Ups; (17,5/12,5); 11/9 Calories Ski Erg
Compete: 15 Pull Ups; (22,5/15); 13/11 Calories Ski Erg

----------
Beyond the 60
"Big Arni"
4 Sets
10-12 Weightes Bench Dips
-Into-
30-40 Seconds Banded Face Pulls
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
12-16 Weighted Bench Dips
-Into-
30-40 Seconds Banded Face Pulls
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=JrHc1FBtVvM
https://www.youtube.com/watch?v=5jgKj8ColLg

1. Back Squat
5-5-3-3-1-1
*Build to a heavy Single!

2. Conditioning
AMRAP 14
6 Alternating Single Arm Devil Presses
6 Double Dumbbell Box Step Overs (24"/20")

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

----------
Beyond the 60
"Big Arni"
4 Sets
12-16 Double Dumbbell Plank Rows
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
16-20 Double Dumbbell Plank Rows
Rest 60 Seconds Between Sets

https://www.youtube.com/results?search_query=Double+Dumbbell+Plank+Rows

1. Barbell Complex
On the 1:30 x 7
1 Clean Grip Deadlift
1 Hang Power Clean
1 Shoulder to Overhead
*Build to a heavy complex!

2. Conditioning
For Max Reps
12x 60 Seconds On/ 30 Seconds Off (6 Rounds)
1: Hang Power Clean and Jerk
2: Calories Assault Bike

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

----------
Beyond the 60
"Big Arni"
4 Sets of 8 Reps Each Leg
Single Leg Dummbbell Romanian Deadlifts
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets of 12 Reps Each Leg
Single Leg Dumbbell Romanian Deadlifts
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=miFV8SN_85U

DAILY SWEAT

3 Rounds For Time
100 Meter D-Ball Run
20 Pull Ups
100 Meter D-Ball Run
30 Single Arm Dumbbell Hang Snatches
100 Meter D-Ball Run
40 Single Dumbbell Squats
100 Meter D-Ball Run

Sweat: D-Ball (15/10); DB (15/10)
Train: D-Ball (15/10); DB (17,5/12,5); 15 Pull Ups
Compete: D-Ball (20/15); DB (22,5/15)

----------
Beyond the 60
"Big Arni"
4 Sets
8 Strict Pull Ups (Weighted or Banded)
10 Double Dumbbell Bicep Hammer Curls
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets
10-12 Feet Elelvated Ring Rows
12-15 Double Dumbbell Bicep Hammer Curls
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=R4jPFYxUfx8
https://www.youtube.com/watch?v=6tRv--sINuQ
https://www.youtube.com/watch?v=HRV5YKKaeVw

TEAM WOD

In Teams of 2

For Time:

20 Rounds
8 Deadlifts
8 Box Jump Overs

Directly Into...

20 Rounds
5 Deadlifts
5 Burpee Box Jump Overs (24"/20")

Sweat: DL R1 (60/40) R2 (70/50)
Train: DL R2 (70/50) R2 (80/60)
Compete: DL R3 (80/60) R2 (100/70)

----------
Beyond the 60
"Big Arni"
4 Sets of
6-8 (Each Side) Bulgarian Split Squats
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets
10 (Each Side) Bulgarian Split Squats
Rest 1 Minute Between Sets

1. Push Jerk Complex
On the 1:30 x 7
1 Push Jerk *w/2 Seconds Pause in Catch
+ 2 Push Jerks

2. Conditioning
A) AMRAP 9
10 Barbell Strict Presses
10/7 Calories Ski Erg

Rest 1 Minute

B) AMRAP 9
10 Single Arm Dumbbell Shoulder to Overhead
20 Lateral Hops Over Dumbbell

Sweat: BB (20/15); DB (15/10)
Train: BB (30/20); DB (20/15)
Compete: BB (40/30); DB (25/17,5)

----------
Beyond the 60
„Big Arno“ & „Shredded Helly“
3 Sets
12 Bent Over Reverse Flys
-Into-
30-40 Seconds Top of Ring Row Hold
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=hf7jnF45N_I
https://www.youtube.com/watch?v=GZI94b2HXdk

1. Dumbbell or Kettlebell Turkish Get Up
In 9 Minutes Build to a Heavy Single (Each Arm)

2. Conditioning
For Max Reps:
20x (5 Rounds) 40 Seconds On/ 20 Seconds Off
Calories Row
Kettlebell Swings
Calories Row
Plate Ground to Overhead

Sweat: KB (16/12); Plate (10/5)
Train: KB (24/16); Plate (15/10)
Compete: KB (32/24); Plate (20/15)

----------
Beyond the 60
"Big Arni"
4 Sets of 10 Reps
Weighted GHD Hip Extension
Rest 60 Seconds Between Sets
*Tempo: 30X1
3 Seconds Down, Fast Up, 1 Second Hold @Top

or

"Shredded Helly"
3 Sets of 12-15 Reps
Weighted GHD Hip Extension
Rest 60 Seconds Between Sets
*Tempo: 30X1
3 Seconds Down, Fast Up, 1 Second Hold @Top

https://www.youtube.com/watch?v=P35FIX7Ocso
https://www.youtube.com/watch?v=CHRbTdJF_0M

1. Clean Complex
In 11 Minutes Build to a Heavy Complex of
1 Power Clean
+ 1 Hang Power Clean
+ 1 Hang Squat Clean

2. Conditioning
4 x AMRAP 4
2 Power Cleans
3 Hang Squat Cleans
24 Double Unders
Rest 1 Minute Between AMRAPs

Sweat: (35/25); 35 Single Unders
Train: (40/30); 18 Double Unders
Compete: (50/35)

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
Banded Lat Row
3-4 Sets 20 Reps
45-60 Seconds Between Sets
https://www.youtube.com/watch?v=1EzuVR1KdEE

1. Bench Press
3-3-3-3-3-3
Build to a moderate heavy Set of 3!

2. Conditioning
EMOM x 18 (9 Rounds)
Minute 1: X Calories Assault Bike
Minute 2: X Burpees to Plate

Sweat: 8 Burpees to Plate; (10/7 Calories Assault Bike)
Train: 10 Burpees to Plate; (12/9 Calories Assault Bike)
Compete: 12 Burpees to Plate; (15/12 Calories Assault Bike)

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
Core & Arms
3 Giant Sets
10/10 Pallof Presses
https://www.youtube.com/watch?v=BvSB4tvgLGc
10/10 Single Arm Skull Crushers
Rest 60 Seconds Between Sets

1. Snatch
On the 1:30 x 7
2 Snatches
*Power or Squat Snatch
*Build to a Heavy Set of 2
*No Touch and Go Reps

2. Conditioning
"RIPTIDE"
3 Rounds For Time:
400 Meter Run
15 Overhead Squats
18 Toes to Bar

Sweat: Front Squats (40/30); Hanging Knee Raises
Train: (40/30)
Compete: (50/35)

----------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Hand Supported Single Leg R. Deadlifts
Rest 1 Minute Between Sets
*Tempo: Slow Down, Fast Up

or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Hand Supported Single Leg R. Deadlifts
Rest 1 Minute Between Sets
*Tempo: Slow Down, Fast Up

Daily Sweat

For Time:
30 Alternating D-Ball Jumping Lunges
30 Russian Kettlebell Swings
30/21 Calories of Choice

45 Alternating D-Ball Jumping Lunges
45 Russian Kettlebell Swings
45/32 Calories of Choice

60 Alternating D-Ball Jumping Lunges
60 Russian Kettlebell Swings
60/45 Calories of Choice

Sweat: (15/10); (16/12)
Train: (15/10); (28/20)
Compete: (20/15); (32/24)

----------
Beyond the 60
4-5 Sets
30-40 Seconds Alternating Deadbugs *w/ Kettlebell
40 Seconds Rest Between Sets

https://www.youtube.com/watch?v=pXcG0IH2Nkg

Team WOD

In Teams of 3

AMRAP 16
By In: 90 Calories Ski Erg
- Into -
Max Rounds
6 Power Cleans
6 Hand Release Push Ups

Rest 1 Minute

AMRAP 16
By In: 90 Calories Ski Erg
- Into -
Max Rounds
6 Slam Balls
6 Hand Release Push Ups

Sweat: (35/25); (15/10)
Train: (40/30); (15/10)
Compete: (50/35); (20/15)

----------
Beyond the 60

For Quality:
100 Bent Over Reverse Flys
*w/ Dumbbells or 2 (1,25 /2,5kg Plates)

OPEN WOD 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

RXd: M (43kg, then 52kg, then 61kg) / F (29kg, then 34kg, then 43kg)
Scaled:
M: Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 29kg, then 38kg,
then 47kg
F: Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 20kg, then 25kg,
then 29kg

----------
Beyond the 60
"Big Arni"
4 Sets
12-16 Alternating Double Kettlebell Gorilla Rows
20 Seconds Rest
45 Seconds Max Banded Seated Rows
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
20 Alternating Double Kettlebell Gorilla Rows
20 Seconds Rest
45 Seconds Max Banded Seated Rows
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=oiP_S1jwHvE
https://www.youtube.com/watch?v=Ln1j7lm6SrE

1. Tempo Barbell Romanian Sumo Deadlift
On the 2:15 x 4 Rounds
8 Reps
*Tempo: 20X1
*Start @30-40% of your 1 RM Deadlift
*Light-Moderate Weights!

2. Conditioning
AMRAP 8
Max Calories Assault Bike
*OTM: 6 Alternating Dumbbell Snatches

Rest 2 Minutes

AMRAP 8
Max Alternating Dumbbell Snatches
*OTM: 7 V-Ups

Sweat: (15/10)
Train: (17,5712,5)
Compete: (22,5/15)

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets
12-15 Reps (Each Side) Single Leg Foot Elevated Glute Bridges
Rest 20 Seconds Between Sides and 40 Seconds Between Sets

https://www.youtube.com/watch?v=I7Zwyzr8COk

1. Back Squat
5-5-5-3-3-3
*Build to a heavy Set!

2. Conditioning
"SHOT CLOCK"
AMRAP 15
30 Double Unders
10 Wall Balls
30 Double Unders
15 Wall Balls
30 Double Unders
20 Wall Balls
30 Double Unders
25 Wall Balls
30 Double Unders
(...)
*Continue Adding (5) Wall Balls Each Round

Sweat: (14/8); 45 Double Unders
Train: (20/14); 21 Double Unders
Compete: (20/14)

----------
Beyond the 60
"Big Arni"
4 Sets
8 Reps (Each Side) Double Kettlebell Suitcase Curtsy Lunges
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
10-12 Reps (Each Side) Double Kettlebell Siutcase Curtsy Lunges
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=H6om0KoO7zQ

TEAM WOD

In Teams of 3
[1 Working; 2 Resting]

For Time:
120 Box Jump Overs (24"/20")
90 Calories Row( 1 Partner Always Holds 2 Dumbbells in Farmers Carry Hold)
120 Double Dumbbell Hang Cleans
90 Calories Row( 1 Partner Always Holds 2 Dumbbells in Farmers Carry Hold)
900 Meter Double Dumbbell Front Rack Carry

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

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
EMOM x 12 (3 Rounds)
Minute 1: 45 Seconds Plank Ups
Minute 2: 30-40 Seconds Side Plank (left)
Minute 3: 30-40 Seconds Side Plank (right)
Minute 4: Rest

https://www.youtube.com/watch?v=LICrkuVmD4M

1. Strict Press
On the 1:30 x 7
4 Strict Presses
*w/ 3 Seconds Down
*Build In Weight

2. Conditioning
7 Rounds
Minute 1: X Burpees to Target
Rest 30 Seconds
Minute 2: 200 Meter Run
Rest 30 Seconds

Sweat: 9 Burpees to Target
Train: 12 Burpees to Target
Compete: 15 Burpees to Target

----------
Beyond the 60
"Big Arni"
4 Sets of 10 Reps
Dumbbell Pullovers
Rest 45-60 Seconds Between Sets

or

"Shredded Helly"
3 Sets of 15 Reps
Dumbbell Pullovers
Rest 45-60 Seconds Between Sets

https://www.youtube.com/watch?v=owr5y-s6-Qk

DAILY SWEAT

Part A
11 Minutes to complete:
9 Rounds For Time
9/7 Calories Ski Erg
9 D-Ball Jump Squats

1 Minute Rest

Part B
11 Minutes to complete:
10 Rounds For Time
5 Push Ups
7 Plate Ground to Overhead

1 Minute Rest

Part C
11 Minutes to complete:
11 Rounds For Time
6 Alternating Dumbbell Goblet Reverse Lunges
18 Lateral Hops Over Dumbbell

Sweat: (7/5 Calories Ski Erg); D-Ball (15/10); Plate (10/5); DB (15/10)
Train: (8/6 Calories Ski Erg); D-Ball (15/10); Plate (15/10); DB (17,5/12,5)
Compete: D-Ball (20/15); Plate (20/15); DB (22,5/15)

----------
Beyond the 60
"Big Arni"
4 Sets
10-12 Barbell Biceps Curls
30-40 Seconds Max Banded Tricep Extentions
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Giant Sets
16-20 Barbell Biceps Curls @empty Barbell
Rest 30 Seconds
30 Seconds Max Triceps Extentions
Rest 30 Seconds
30 Seconds Alternating Hollow Body Single Leg V-Ups
Rest 30 Seconds

In Teams of 3

AMRAP 5
Max Calories Assault Bike

Rest 30 Seconds

AMRAP 4
Max Hang Power Snatches

Rest 30 Seconds

AMRAP 5
Max Calories Assault Bike

Rest 30 Seconds

AMRAP 4
Max Pull Ups

Rest 30 Seconds

AMRAP 5
Max Calories Assault Bike

Rest 30 Seconds

AMRAP 4
Max Push Jerks

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

------------------
Beyond the 60:
"Big Arni"
4 Sets 6-8 Reps (Each Side)
Alternating Plank Rows
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets 8-10 Reps (Each Side)
Alternating Plank Rows
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=rSc1pmDEhZg

OPEN WORKOUT - 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Reps for time of:
Deadlifts
Bar-facing burpees

Time cap: 10 minutes

RXd: 102/70kg
Scaled: 61/43kg; may step over bar on burpees

------------------
Beyond the 60:
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Lateral Barbell Lunge
Rest 60 Seconds Between Sets

Or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Lateral Barbell Lunge
Rest 60 Seconds Between Sets

https://m.youtube.com/watch?v=v8DxqlcxQSg

1. Conditioning
8 x On the 4:00 (4 Rounds)

A) X Calories Ski/ Bike or Row

B) 300 Meter Double Dumbbell Farmers Carry

Sweat: (36/30 Calories Ski Erg & Assault Bike); (40/34 Calories Row); DB (17,5/12,5)
Train: (40/34 Calories Ski Erg & Assault Bike); (45/36 Calories Row); DB (22,5/15)
Compete: (45/36 Calories Ski Erg & Assault Bike); (50/40 Calories Row); DB (25/17,5)

------------------
Beyond the 60
3 Sets of 20 Reps
Weighted Sit-Ups
Rest 45-60 Seconds Between Sets

https://www.youtube.com/watch?v=4YOoMXPnOu4

1. Deadlift
5-5-3-3-1-1
*Build in Weight!

2. Conditioning
AMRAP 13
9 Deadlifts
6 Burpee Box Jumps (24"/20")

Sweat: (60/40)
Train: (80/60)
Compete: (100/70)

------------------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Single Arm Dumbbell Bench Press
*Tempo: 2 Seconds Down, Fast Up
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets 12 Reps (Each Side)
Single Arm Dumbbell Bench Press
*Tempo: 2 Seconds Down, Fast Up
Rest 45-60 Seconds Between Sets