Barbell Turkish get-up 1-1-1 reps (left arm)
Barbell Turkish get-up 1-1-1 reps (right arm)

Single-arm barbell overhead squat 1-1-1 reps (left arm)
Single-arm barbell overhead squat 1-1-1 reps (right arm)

Single-arm barbell snatch 1-1-1 reps (left arm)
Single-arm barbell snatch 1-1-1 reps (right arm)

Post loads to comments.

3 x 70%, 3 x 80%, 3+ x 90%

Strict Overhead Press 1 Rep Max 1 RM

Bench Press
1x5 (60%)

Did a little rowing before work. This 1500m included warmup.

5x65%, 5x75%, 5x85%+

uesday

3 Rounds of

600m Run 2min rest exactly. Score is time for all 3 with rest

Rest 5 Minutes

Metcon: Tabatas!!!! Continuous clock for 12 minutes

Tabata #1

-Hallow Rocks

-Burpees

Tabata #2

-Butterfly sit ups

-Split Jumps

Tabata #3

-suitcase sit ups

-Walking KB Lunges

Score: Time/Reps

Front squat 3RM.

Back Squat
5x5 increasing weight

Then do 5 reps @95% of that max weight
Then 5 reps @90% of max that max weight

Men: 5x30cal / Rest 1min
Women: 5x25cal / Rest 1min