Total 90min

500m row, x 2: 10 wallball, 10 lunges, 20 abs, 20 backs
mobility
A.
Take 15-20 minutes, not more, to establish a 1-RM Snatch
B.
Take 15-20 minutes to establish a heavy Clean & Jerk
2x25 2x30 2x35 40 45 47.5 50
Rest as needed, and then…
C.
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups
D.
2000m row
3x1min/1min hanging with straps

5 rounds of 30 seconds work, 30 seconds off for each of the following stations:

Wall Balls, Abmat Sit ups and push ups

Results:

75 wall balls 20# - my form stayed solid and I felt strong
111 sit ups - I did 22 each 30 seconds and 23 the very last round
77 pushups - I did 31 the first round and it went downhill from there as pushups tend to go.

Five rounds of:
3 Cleans
20 Burpees

Strict Press:
5 x 95
5 x 115
5 x 125
5 x 135

3 x 400m Sprint with partner. Partner 1 runs while partner 2 holds 2 x 70lb KBs

HPC x 3 EMOM 12min
6min @80kg , 6min @ 85kg

20 min AMRAP:

HSPU

21-15-9
Thrusters 95#
Pull ups

1. 5lb x 5
2. 7.5lb x 5
3. 10lb x 3
4. 10lb x 3.5

NOTE: First time doing these. Feels weird having a weight swinging through your legs. Maybe I wasn't doing them right?

Back squat 3x8 (70%), 1x5 (75%), 2x2 (80%), 1x5 (85%)

Cardio
5K rowing
26,22 min

1. Trening etter 2 mnd sengeliggende. 265 kcal (529 kcal pr/hour) Motstand 3,5