AMRAP: (2mins, 1 min rest)
Deadlift (45kg)
Hang Clean (25kg)
Push Press (20kg)
Front Squat (10kg)
Burpees
Double Unders (divide singles by 5)

21-15-9
Pull Up
Kettlebell Swing 55/70
Wall Ball 14/20

I tore in the middle of my palm on the 15's during my pull ups. Made it very difficult to get through as I could feel it continuously ripping. Ewww.

Kettlebell swings not as bad as I thought. Just kept tight so I wouldn't hurt my lower back.

My right heel is having flexibility and who knows what issues, so the wall balls were extremely hard for me due to the pain.

Morning: 165 min
1.Warm up EMOM12

2.Weightlifting
A. 20 min time to find 1 RM power clean + push jerk

3.Conditioning
A. FT:
1200 m run @ airrunner
20 GTOH @ 75 kg > 85 % of today's max, 50 kg
30 m HS walk > 2 min HS hold ntw
Time: 19.10
Rest 5 min

B. FT:
600 m run
20 front squat @ 70 kg > 70 % 1 RM, 62.5 kg
30 m HS walk > 2 min HS hold btw
Time: 13.25
Rest 5 min

C. FT:
300 m run
20 OHS @ 65 kg > 70 % 1 RM snatch, 38 kg
30 m HS walk > 2 min HS hold btw
Time: 11.10

Total time: 53.45, HR 154/180

4.Accessory
A. 3 rounds:
- 10 pallof press @ 2020
- 45' side plank hold
- Ab wheel roll out x 6 reps

5.JG PP 18.8.2018
A. FD
- 3 x 20 LYTP
- 3 x 1 round of Gymnastics Swimming

3x
20 H/R pushups
10 Dead hang pull ups
10 Burpee KB swings

Short and Sweet this morning as my son decided he wanted to get up early :)

1 RM Back Squat (295#)

For Time: (06:38)
5 Rounds
12 Wall Ball Shots
12 T2B

AFAP (As Fast As Possible)
21-15-9
Thrusters
Burpee Pull Ups

1 mile ruck run (10k)

60 Sandbag Get ups 25k

1 mile ruck run (10k)

Wednesday ‎13th June

8 Rounds

• Run 100M
• 10 Squats
• 10 Push-ups (handrelease)
• Run 100m
• 10 Burpees
• 10 Sit-ups
• Rest 30 sec

Great workout, just wanted to die after 6 rounds.

Cardio W-Up
Mobility Circuit
BB W-Up

5 Rounds:
6 DB Side Lunge & Touch (40#)
2 DB Shoulder Press (60#)
12 Back Extension
12 BB Windshield Wiper (135#)

x Imported.