“Michael”

3 Rounds

800m run

50 Back extensions/Superman (I chose the Superman option as I am still tentative about being upside down for the trigeminal nerve damage.)

50 Abmat sit ups

Note: I never stopped running!!!! Major accomplishment!

3 Rounds

400m Run

KB Swings x 21 16kg

Pullups x 12

8 minute AMRAP -

6 Dead Lifts @ 50 (40)
25 Push Ups

16 min AMRAP

7 s2o (135/95)
15 t2b
35 double unders

---

85 lbs
knees to elbows

4 rounds + 7

21 15 9
thrusters (45#)
pullups (blue)
6:35

Push Press
2-2-2 @ 80% of 1RM

W.O.D.
5 Rounds
100 Single Unders
5 Pistols – L Leg (box)
5 Pistols – R Leg (box)

AMRAP I (15 Mins)
25 Sit-Ups
25 Push-Ups
10 Pull-Ups
10 Burpee Box Jump

AMRAP II (10 Mins)
12 KB Get-Up Sit-Up Right
12 KB Get-Up Sit-Up Left
10 Side to Side Box Jumps Right
10 Side to Side Box Jumps Left

AMRAP III (10 Mins)
8 Overhead Squats "Snatch"
16 Shoulder Press
12 Bíceps Curl

5 rounds, EACH for time of:
Pull Up, 6 reps
Burpee to 24″” Box Jump, 12 reps
24kg (16kg) American Swing, 24 reps

First time doing snatch and shoulder didn't hurt...

Division Training Day!

"Deck of Cards" with a partner

Diamonds= Burpees
Hearts= Air Squats
Clubs= Push Up's
Spades= Sit Up's
Joker 400m Run

14:50ish