400m
10 DL
15 Abmat
20 box jumps
20min amrap

4 rounds + 400m
have been losing DL weight lately

Partner WOD (w/Betsy)
800m
100 25# plate lunge
100 KBS
100 Pullups (Betsy did 15, i did 5---thank goodness for Betsy!)
100 Slamballs
800m

3 Rounds of “Hope”

Chest to bar Pull-ups 8|8|8
Box jump, 24/20″ box <--did not jump. :( 10|10|10
75/55 pound Thruster 8|8|8
75/55 pound Power snatch 4|4|4
Burpees 10|10|10
120

1-10-1
OHS (95/65)
Burpee

RX. 68#. Need to work on making first OHS of each set a full snatch for efficiency. Hang snatched this time. 26:11

*First day of whey protein recovery - 1 scoop + water within 30 min of exercise

Overhead squat
3-3-3-1-1-1
65-85-105-115-125-135

10-9-8-7-6-5-4-3-2-1
Overhead squat (65)
Box Jump (27)

Ab routine from Rob Riches via YouTube; all exercises 10 reps minimum.

Rest Day

4 rounds:
Run 400 m
50 squats

Row 2000m (8:18)
Bench (6 rounds of 6 reps at 120lbs)
50 incline sit-ups
Shoulder press (4 rounds of 4 reps at 80-70 lbs)

Done in the cruise ship gym