Circuit involving the following:
- Burpees
- Push Ups
- 10kg Plate Sit Ups
Start at 10 reps each, then 9 reaps each, then 8 etc all the way down to 1.

100 DU - 300 singles
200m run
75 DU - 225 singles
400m run
50 DU -150 singles
600 m run
25 DU ****
800m run

I finally got the courage to go for the double unders in the end. I linked 9 together for the first time!!

Shoulder press 8, 5, 3 then 5x1
Max: 145

Clean & jerk - 5x1
Max: 185

Row 8km, 80% for the first half, 90% for the second.

40:21 (21:15/19:06). Damper at 5.

BW 161

7-5-3 warm up shoulder press at lighter weights, then 5x1, increasing in weight each time.

45#-50#-55#-60#x2 (push press, tried should press a few times but failed)

Push jerk - 5x1 increasing in weight

45#-55#-60#-65#-75#

I felt like I could have gotten more weight but we were running out of time and I wanted to get to the metcon today :).

100 DU
200m run
75 DU
400m run
50 DU
600 m run
25 DU
800m run

21-15-9

KB Snatch R 1.5p/1p

KB Snatch L

“Hand-release” push ups

Circuit involving the following:
- Burpees
- Push Ups
- 10kg Plate Sit Ups
Start at 10 reps each, then 9 reaps each, then 8 etc all the way down to 1.

100 Double Unders(DU)
200m run
75 DU
400m run
50 DU
600 m run
25 DU
800m run

I know it was 16 & change...just not sure what the change was.

21-15-9

KB Snatch R

KB Snatch L

“Hand-release” push ups

Green KB-again i know it was just under 10min, not sure of specifics.