10 min AMRAP:
5 pull ups
10 K2E

This followed tabata push ups (total score 75)

1.07 mile run

Yes, it was only a mile, but I have eaten like CRAP the last week or so and have not worked out that much, so I'm starting slow.

Ran it in 8:57.

5-5-5-5-5 back squat

then…

200 overhead walking lunges (45/25)

100 each of Ground to overhead(25kg), Plate situps(20kg), pushups, Bent over row(20kg), Leg raises with gymball.

Each round is limited to your max of ground to over heads.

10 rounds for time:
20 hanging cleans @ 115
20 situps

2 Rounds

31 KBS 1pd (Russian)
31 Med Ball Clean 14
31 K2E (did laying down sub)
31 Box Jump 20in
31 Walking Lunge

Back Squat 3-3-3 - 145
DL 5-5-5 - 175

Then, if time permits
For time
21-15-9
ABMAT
DU’s (x3 for singles)

4 rounds:
-7 muscle-ups
-15 deadlifts (225#)
-30 lunges

Sub for a muscle up was 2 pullups and 2 dips.

Apparently an extra 10lbs. of body weight makes muscle ups much more difficult, so I did the sub. I also just used 185 on the deadlifts, because the back/form felt very iffy on a warm-up with 225.

BW 165

400m run

50 pull-ups

200m Farmer’s walk (1.5p/1p or 45#/35# plates)

50 dips

100 push-ups

50 knees to elbows

100 sit-ups

400m run

Rx'ed everything except I had to jump with a bunch of my dips. Also, I carried the 25lb plates at the top half way until I found out I should have held the plate at the holes. :(

2 Rounds

31 KBS 1/1.5
31 Med Ball Clean 14/20
31 K2E
31 Box Jump 20in
31 Walking Lunge

18in box jumps, 14lb Med Ball, 1p KB