Rest day, back pain

60 min massage

Weighted dip 4-3-4-4

6 RFT:

30 Russian KB swings @ 32kg
10 tire flips
30 sandbag squats @ 150 lbs

*split the reps as you like

Shoulder Press Lift-9

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups

Sit Ups

Push Ups

Air Squats

Count Total reps from all exercises.

Plus 800M run

Results: Shoulder Press -- only did 3 reps of 50 pounds and then afterwards realized I should have done 40 pounds. I'll blame it on not being a morning person! I got 286 for total reps, which I was happy with. I used the blue band for pull-up and did push ups on my knees. Afterwards, I ran 800M just cause.

EMOM 8': 8-12 Push up

21-15-9 of
Power clean 40 kg
Push jerk 40 kg

Ring dips three sets of six repetitions

wod

A. 60” ON : 60” OFF x 4 Intervals

AMRAP of:

5 Toes to Bar

5 Push Presses 40/30

2’rest

B. 60” ON : 60” OFF x 4 Intervals

AMRAP of:

6 Push Ups

6 Hang Power clean 50k/40

2’rest

C. 60” ON : 60” OFF x 4 Intervals

AMRAP of:

7 Du / 14 Single Under

7 Deadlift 60k/50k

120 min

1.Skill for 60 min
- Progressions
- Ring muscle ups 6 x 1 + 7 x 2 reps = 20 reps

2.ATP workout

10min easy bike

3x
7 min medium bike
3 min medium Row

10min easy bike