20min EMOTM
Odds - 3 OHS (heavy)
Evens - 50m shuttle sprint and 10 push-ups

A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps
Rest 60 seconds
The Alternating Reverse Lunges were NASTY. For these, I used the bare bar, and really worked on keeping my knee over my foot on each rep. Because of the issues I've had with my one hamstring, some of my sets were cut short just to stay on the safe side. For the Handstand Push-Ups, I did a hold, followed by 5 knees to chest.

B.
Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps
Toes to Bar felt very awkward today, possibly due to fatigue? For the Box Jumps, I tried initially for sets of 10 and 5, but this was soon replaced by 8 and 7. Wall Ball Shots were broken into two sets of 10.

It's a hero workout...show up and honor Glen's sacrifice.
For time:
135/95 pound Clean and jerk, 30 reps
Run 1 mile
20 rope pull off of floor
Run 1 mile
100 Burpees

A.
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1
Rest 60 seconds
For the Bench Press, I started at 135, tried one set at 185, and eventually settled on 165. For the Pull-Ups, I used the red band, and in most cases I worked towards sets of 10.

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
I think for this, I skipped the Run (because of my hamstring), and did only sets of 25 Push-Ups and 15 Heavy Kettlebell Swings (at 65lb). Pretty fatigued from the week that was, so not that great of a workout.

Skill
Snatch from blocks - 60kg
Clean from blocks - 90kg

Strength
3-3-3-1-1 Back Squats
(100kg - 110kg - 120kg - 130kg - 140kg PR)

skill
5x5 strict T2B (60s)

strength
shoulder press 5-5-5
50kg-55kg-60kg
power cleans 3-3-3-3-3
65-70-75-80-85kg

workout
10 rounds of 'cindy' for time
5 pullups
10 pushups
15 squats

21-15-9

Deadlifts 225/155lbs
Handstand push-ups

12' AMRAP

5 Power Cleans (145/100)
10 T2B
15 Wall balls (20/14)

185 pc

Deadlift 1-1-1-1

It's a hero workout...show up and honor Glen's sacrifice.
For time:
95 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents. Sub 20 from floor
Run 1 mile
100 Burpees