BARBELL SESSION:

20RM +5LBS FROM LAST 20RM

CONDITIONING:

A. JUST 2 ROUNDS OF:

60 DOUBLE UNDERS
40 PUSHUPS
20 OVERHEAD SQUATS 135/95

160x20

10:57 95#/75#

7 sets:

2 hang squat cleans + 1 split jerk
185-195-205-215-225-225-235(no jerk)

Workout:
5 x 1:30 AMRAP with 1:00 rest between rounds

10 box jump overs (24" no touch)
10 kb swings (70lb)
5 jump overs
5 thrusters (115)

Lowest round 1 thruster, highest round was roll + 3 jumps

1 Mile Run (not for time)
Bench Press 3 X Max Effort @ 75% 1RM- 155

10, 8, 6, 4, 2
Muscle Ups
Box Jump (40")
Time is only a priority if Rx

Modified:
60 Dips
60 CTB Pull Ups
30 Box Jumps at max height
Movement priority for modified

Got my first muscle up and did as many as I could. Can't wait to get better at them

Bench
5x3@80% used 95lbs
Kettlebell Lactic Acid 30/30/30x3
-Double KB Push press/overhead lockout
-V-sit up/v-sit hold
-KB cleans/rack hold
-ring push-ups/hold in plank

5x2

135/155/165(f)/165/165

For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (24/16)
50 Walking Lunges
50 Toes to Bar
50 Push Presses (45/35)
50 Back Extensions/Supermans
50 Wall Ball Shots (20/14)
50 Burpees
50 Double-Unders

Oh squat 3x10 or total 30 reps

Girls Rx 75 % body weight(125) 90lb

Set1 80 lb 10 reps
Set 2 85lb 10 rep
Set3 90lb 6 reps

800m run
25kb swings 35 lb Rx
25 Burpees
3rounds then
800m run

never go to the gym on a Friday afternoon. I had to improvise.

5x5 deadlift

135
185
205
215
225 <- total mess

Rive taskuilta + puolesta reidestä + työntö

10 x (1+1+1)@70-75%

Raakarive + raakatyöntö

7 x (2+1)@70-80% (ty)

Etukyykky 4x3@70%