for time

1000m row
50 wall balls 20#

4:50 for rowing and 2:55 for wallballs

1. Warm up
2. KB complex: 2x5 (L,R) One-arm Clean and Military Press* 2x6 (L,R) One-arm Bent-over Row* 1x3 (L,R) One-arm Windmill 2x6 (L,R) One-arm Front Squat* 2x10 (L,R) One-arm Swing *
3. Cool down

*no double sets per arm :(

1. Warm up
2. Reps:
3. toes to bar
4. Cool down & streching

1. Warm up
2. KB complex: 2x5 (L,R) One-arm Clean and Military Press 2x6 (L,R) One-arm Bent-over Row 1x3 (L,R) One-arm Windmill 2x6 (L,R) One-arm Front Squat 2x10 (L,R) One-arm Swing
3. Cool down

"Coe"

10 rounds
10 thrusters 95/65
10 ring pushups - did about 4 rounds full pushups, subbed to knees still in the rings...that S#%* is ROUGH

10 Thrusters 95#

10 Ring push ups

10 Rounds

26:03

Rested a lot between rounds, motor wasnt quite there this morning.

50 Burpees
1 Mile Run
50 Pull-Ups
1 Mile Run
50 Air Squats
1 Mile Run

A mental beating especially with the stale heat.

Deadlift:
-5 @ 65% of 1RM
-5 @ 70% of 1RM
-5 @ 75% of 1RM

Metcon:
For 20 minutes, alternate between each:
-1 minute to complete 15 KB swings
-1 minute to complete 30 double unders

Deadlift: 225(5), 235(5), 250(5)
Metcon: completed 8 rounds of each (53# KB). Didn't attempt any more during the final 4 minutes.

10 Thrusters 95#

10 Ring push ups

10 Rounds

22.30

Sprint Intervals:

4x100m - all around 15 seconds - walked 100m between each rep
4x150m - 21.94, 20.88, 20.37, 20.44 - walked 250m between each rep
2x100m - 13.03, 13.37

Good workout! Good progress on holding faster speeds