Pc x 5
+1 burbee
Pc x 5
+2 burbee
Jne

I decided to do some kettlebell stability/strength work on my shoulder.

Turkish Get-ups
44lb. - two ladders of three rungs
A handful of singles with a 1.5 pood

Windmills
3 ladders of two with a 44lb.

Worked my DU's a bit as well.

Part A
Tabata Squats mit 10/20kg Scheibe
Part B
4x3 Dips mit zusätzlichem Gewicht

I did this one at the park near my house

Run 800m forward

25 HSPU

Run 400m backwards

20 Squats

Run 600m forward

10 Tuck Jumps

Run 200m backwards

5 Wall walks

3 Rounds
Run 400M
21 KB Swings 1.5/1 Pood
12 Pull-ups

1000 meter row
50 thrusters 45#
30 pull-ups

500m row
3-2-1 rope climbs
Front rack lunges 45kg 10x

throwing rocks in a barrel at the trails, 70'
haha

21 15 9
Burpees
Pull ups (banded)

Skill
Butterfly Pull-ups
Band-assisted pull-ups

MetCon
3 rounds for time of:
20 Push-ups (knees)
20 Sit-ups
20 Dead lifts 95#

*I should have gone heavier on the deadlift, but I wasn't sure how heavy to go for 60 reps. 95# was very easy.