WOD: Three rounds of max burpees in one minute.

Rest 5 minutes between sets.

First set I did regular burpees, next two sets I did bar-facing burpees.

28, 15, 20

Deadlift/Clean drills working up to max effort clean

5# PR on squat clean bringing it to 150# - need to be patient at the bottom of squat. That was UGLY getting up due to impatience!

Elbows extremely sore today :(

"Open Flow" w/Ginger

"Open Flow" w/Ginger

21-15-9 of:

Sumo deadlift
Box jumps
V-ups

20 min AMRAP

2 Muscle ups(Modify=4 Get out of the pool)

4 Handstand Push ups

8 KBS 2pd

11 1/3 rds with GOOP

20 min AMRAP

2 Muscle ups = 6 pull ups and 6 dips. I did ring rows, the rings were at chest level. 6 dips using green band

4 Handstand Push ups: I used the blue band to wrap my feet around and the green band around my shoulders

8 KBS 2p/1.5p: I used the Orange KB 1.0p

20 min AMRAP

2 Muscle ups(Modify=4 Get out of the pool)
4 Handstand Push ups
8 KBS 2pd

GOOP and 2pood

15 minute AMRAP

400 m run (4rounds)
15 KB @ 35 lbs (4rounds)
30 DU - attempts (3 rounds +8)

Front Squat 3 RM