Strength Menu
Back Squats 3×5 (55KG)
Press 3×5 (37.5KG)

Beauty Incline Bench – 10 x 10 (35KG)

Singapore Urbanathlon

14KM+9 Obstacles (Skipped last obstacle – Down & Dirty)

Chip Time 1:45:11

5 Rounds Of

10 Hang Clean+Push Press (40KG)

Beauty Bench Press 10 x 10 (40KG)

Five rounds for time of:
Run 200m
15 Toes-to-Bar.

14minutes.

Strength Menu
Back Squats 5Reps x 3Rounds (52.5KG)

Squat Clean
3RM 50KG
1RM 55KG

In 15 minutes, complete as many rounds as possible of:
3 Power Snatches @ 40kg/25kg
15 Double Unders

14Rounds+3 @30kg

3x Max Rep Pull Ups (10,9,8)

Max Kipping Pull Ups Unbroken (20Reps)

Tire Hammers 6x10R,10L

Strength Menu
Back Squats 3×5 (50KG)
Press 3×5 (35KG)
Power Clean 2RM (55KG) (60KG Fail)

“Bear Complex”

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 rounds.

30KG-35KG-37.5KG-37.5KG (6) – FAIL ;(

For time of:
20 Pull Ups
30 Toes-to-Bar
40 Wall Balls @ 10kg/5kg
50 Kettlebell Swings @ 24kg/16kg
20 Pull Ups

18:48