3 rm one in the bag

A: 5x10 lateral split squats
B: 8x3 clapping push ups
C1: box Hspu 3x10
C2: shrimp squats 3x5/vardera ben
D1: knee diamond push ups 3x5
D2: SA db Shoulder flys 3x10/vardera arm @6kg
D3: Nordic hamstring curls 3x5

Amrap
Da 0' a 10'
1miglio run max effort clean and jerk 60kg
5' rest
Da 15' a 22'
800 m run max effort snatch 50kg
5' rest
Da 27' a 32'
400 m run max effort thrusters 42.5kg

30 s on, 30 s off for 6 rounds
A. wall balls 9/6 kg
B. SDLHP 30/20 kg
C. box jumps 24/20”
D. push press 30/20 kg
E. double unders
F. dead hang

8 kierrosta

3 tiukka C2B
5 box over burpees

Max rounds in 3 minutes of:
3 Power Cleans (Rx 135)
6 Push Ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles

I did:
1/135lb-4/115-4/115-4/115-3/115

Resisted Nasal Breathing 15 breaths.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

Eilinen/lepo/lenkki

Lepoja

Still have a bit of this lingering sickness so breathing is difficult. Really takes it's toll on a workout like this. I did this one as Rx'd so feel pretty good about that. I also learned about the 'kipping-ring-dip' today to help as I started to fail. You basically bring your knees up to your chest aggressively when you reach the bottom of the dip to help 'kip' up to the top.

Not real satisfied with my time but hopefully, when health, I can improve this.