3 rds
Run 3 laps (600mt)
10 pullups
12 thrusters @25 kg

200m
21 power Clean
9 KBS
9 burpees over the bar
200m
15 power Clean
15 KBS
15 burpees over the bar
200m
9 power Clean
21 KBS
21 burpees over the bar

24 Min E3MOM (ogni 3:00 x 8 sets)
Assault Bike 20/15 Kcal
Plyo Box Burpees Jump Ups (60/50 cm) 10 reps
Strict Deficit Handstand Push Ups (10/5 cm) 5 reps

Kurssin lopuksi oli lopputesti. 7.1 aika oli 7:25 ja tänään sain nipistettyä aikaan 5:53, eteenpäin menty ja tästä on hyvä jatkaa kohti uusia tuskaisia haasteita. :)

30 minute - EMOM
3 wall balls
2 muscle cleans
1 overhead squat

X-Band Walks + Goodmornings: 5 steps right + 5 steps left + 5 Goodmornings x 5:00 AMRAP.
+
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

30 sandbag over the shoulder @150lbs

5 Rounds

10 Power Cleans 115/85

10 Push Press 115/85

25 Double unders

I missed you guys and that jenky ass tore up jump rope Quadzilla and I fght over...great morning

3 Minutes of Jumprope
Squats
Burpee-Broad Jumps

Back Squats:
95-115-125-135-145-155-*

*I stopped at 155lb, because my hamstrings and hips "told" me to.

1 Minute Each of:
Knees to Elbows
Plank
Side Plank (left)
Side Plank (right)

30 Seconds Each of:
Heel Touches
Hip-Raise Crunches
Medicine Ball Crunches (12lb)

50 Sit Ups (1:44)

BW: 130lbs

2:00 Foam Roll Quadriceps
2:00 Foam Roll Hamstrings
2:00 Parasympathetic Breathing