Strength

Snatch complex Practice @ 55lb
Snactch deadlift
Hang power snatch
Squat snatch

WOD

20 double unders
10 kettle bell swings @1pood
5 burpees
4rounds

I alternated between these two rounds for a total of 10 rounds so 5 rounds each of the following 2 rounds: (All done outside early morning at park)
5 L Pullups
10 HSPU
15 Pistols
5 HSPU
10 L Pullups
15 Pistols
for a total of 75 L Pullups, 75 HSPU, 150 Pistols in 21:05
Good fun early morning workout outside.
Very little warm up and didn't do any real exercises, just some air squats, rotated the shoulders and did a little jump roping.
A little chilly but once I was moving it was great.
My left middle finger was in the clenched position, so initially getting into the HSPU flat hand position was painful, but it felt fine after a while.

12' EMOM

1 Snatch @ 115
2 OH Squats @ 115
then...
1 Squat & Box Jump 1st minute
2............................... 2nd minute
3...

completed 8 rds
rd 9 did 1 + 2 + 6 SBJ
Rd 10 off
Rd 11& 12 1 + 2 + 6-7

3x10 Shoulder Dislocate

2x(30/30s) Press @ 2x15# DB Rest in OH position
2 sets, rest 2 min between

Then::

3x10 Front DB Raise @ 2x25# DB
3x10 Lateral DB Raise @ 2x25# DB

Then:
5x10 DB Bench Press @ 2x60# DB

Then:
(modified this)
10 minutes of interval pushups
20s on/40s off - 16,14, 12, 10, 10, 10, 10 , 7/3, 7/3, 7/3

Sled Push down and back with 2 plates - hi/low = 5 Pull Ups

4x8 Bulgarian bag half moons + 20# Sandbag slam (not for time)

Kettlebell Workout - Day 2
Joint Mobility

5x20 Swings
5x5 Halos per side
5x 45sec Planks

6x5 High Pulls per side

2x30sec Russian Twist

A) EMOM for 8 min – Press x 1 (build each set)
maxed 30#
B) EMOM for 8 min – Push press x 1 (build each set)
maxed 50#
+
4 sets for total time:
10 push press (tough, unbroken)
10 ab mat sit ups
row 200 meters
rest 2 min

time: 14:00

35# SB
KB swing
Front Squat
Press
Snatch

2x, 3x, 5x, 10x, 5x, 3x, 2x

time: 9:47

oblique work

Pre-WOD
• 5k (24:14)

WOD (15-12-9-6-3)
• Pull-ups
• Push press (90 lbs)
• Push-ups

Post-WOD
• 100 sit-ups

did 27 first round.
then 20
then 20ishh?
...
last 3+ rounds was 14

Strength

5x5
All numbers are at the top of the pyramid
Squat - 210 (not sure if hitting parallel)
Bench Press - 55 (left shoulder is tweaked)
Deadlift - 225 (lower back hurts)

MetCon

3 Rounds for time
15 Burpees
15 Kettlebell swings #53

5:10