Pull-ups, K2E, KBS, Double Unders, OH Walking Lunges

21-15-9

Pull ups
HSPU

As I continue for 2 weeks to avoid aggravating my hip; this ones an old favorite.

Burgner Warm-up
Squat Cleans 2.2.2.2.2
Followed By:
10 min AMRAP:
5 Power Clean 155/105
10 Slam Balls

Only got up to 55lbs due to a bad shoulder. I wanted to go higher but I didn't want more injury. I think my clean goal is 70lbs atm. As for the workout, I did 45lbs.

2nd cycle week of Front Squats
3-3-3-1-1
135-155-175-185-205

Freddie's Revenge
5 Rounds
5 Overhead Press (185 Rx)
10 Burpees

Burgner Warm-up
Squat Cleans 2.2.2.2.2. 135 squat clean PR!!
Followed By:
10 min AMRAP: 6 rds + 4 power cleans
5 Power Clean 155/105
10 Slam Balls

3rd cycle week of Deadlift
3-3-1-1-1
135-225-275-305-(325 miss)

Half-Cindy
AMRAP 10:00 minutes
5 Pullups
10 Pushups (red band)
15 Squats

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
7 Muscle-ups (Subbed 21 pullups and 7 ring dips)

Day 4 of 100 Burpee Day Challenge

2 rounds for time of:
21 Turkish get-ups, right arm @ 25#
50 KB swings @ 35#
21 Turkish get-ups, left arm @ 25#
50 KB swings @ 35#

1 round + 10 Turkish get-ups, left arm

Burgner Warm-up
Squat Cleans 2.2.2.2.2
Followed By:
10 min AMRAP:
5 Power Clean 155/105
10 Slam Balls

185lb squat clean 2 rep max(o.k by me, I really don't like that lift)

8 1/2 + 5 Slam balls(30lb)
Very happy with that number. Almost threw-up.

WOD:
5-5-3-3-1-1-1

Shoulder Press max 60lbs

For time:
1 mile run 7:32