Split Jerk 1 RM

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.

8 Tabata Rounds each of:

Wallball (20 lbs) - 10 per round
Burpees - 5 per round
Back Extensions - 10 per round
Push Press (75 lbs) - 8 per round
Bent over row (45 lbs) - 10 per round

3*
20* Jumping Jack
5* Inch Worm
10* BB Thruster
30" Side plank R/L

AMRAP 5'
50* DU
10* Thruster 30/20kg
3' Rest

AMRAP 5'
40* DU
8* Thruster 40/25kg
3' Rest

AMRAP 5'
30* DU
6* Thruster 50/30kg

3*
1' HS Hold
1' Hang on Bar
10* Single Leg KB DL R/L
10* Single Arm KB Press R/L

2-3sets:

15-20 GHD hip extension
15 cyclist squat

3 RFT

400m run
21 KB Swings (53 lbs)
12 pull ups

Seated shoulder press cluster 4x(2+2+2)

Snatch Pull 4x5 reps

Strict weighted pull-ups

5x

30s sprint
40% ring mu ub
90s rest