AMRAP 20 mins
5 x Pullups
10 x Pushups
15 x Sqauts

Starr Workout

Deep Squat (5-5-3-3-3)

185-225-245-275-295

Calf Raise 3x30

Standing: 100-100-110

Seated 45-70-70

Front Squat:
- 3 rounds: 40kg x 6 = 240
60kg x 6 = 360
80kg x 3 = 240
TOTAL = 840
Seated Calf Raise:
- 3 rounds: 60kg x 6 = 360
70kg x 6 = 420
70kg x 6 = 420
TOTAL = 1,200
Barbell Lunge (resting on shoulders and backward step):
- 3 rounds: 40kg x 10 = 400 (5 lunges each leg)
50kg x 10 = 500
60kg x 10 = 600
TOTAL = 1,700
Hamstring Cable Pull:
- 3 rounds: 8.75kg x 12 = 105 (6 each leg)
8.75kg x 12 = 105
8.75kg x 12 = 105
TOTAL = 315

                                                 GRAND TOTAL = 4,055

Push Press 2 RM

I was travelling for work, so I googled a good travel WOD. I first went to the hotel gym and walked a mile as my warm up. My quads are still burning from Murph but I still wanted to sneak in a workout. Then, I went to my hotel room and did 10 rounds of 10 push ups, 10 sit ups, and 10 squats. The push ups and squats were rough because I was still sore from Sunday. But, embarrassingly, the toughest part was getting up from the floor to transition from sit ups to squats. That's how sore I am. But, I did it and got a time of 15:56.

amrap 8'

25 burpees over bar
25 toe to bar
25 pw clean 20 kg
25 schoulbet to oh 20 kg

65(5)-75(5)-85(5)-95(5)-100(5)

For time:

100 Rounds
1 Strict HSPU
2 Squat Cleans (61/43kg)
3 Burpees

Push Up & Sit Up (10-9-8-7-....-1)

WOD:
10 Rounds (increase weight each round)

2 Dead Lift
2 Hang Clean
2 Jerk

Post WOD:
2X 1 Minute Weighted Plank (45,25)

Emotm 20 minutes of heavy clean and jerks