Weightlifting
Some running and skipping + Dynamic Stretching (Warm-up)
Snatch (40kgx3, 50kgx3, 60kgx2)
Clean (50kgx3, 60kgx3, 70kgx3, 80kgx2, 90kgx2)
5-4-3-2 Front Squats (75kg, 85kg, 95kg, 105kg)
3x10 Weighted Back Extensions (25kg)
Half-Tabata Hollow Rocks
Some Standing Barbell Russian Twists (20kg)

1x5 @80%
1x3 @85%
1x1 @90%
1x5 @85%
1x3 @90%
1x1 @95%

Double unders.

Getting used to them, got 2 in a row for the first time.

WOD

10-1
Squat
Shoulder to overhead

shoulders felt really weak, maybe it is because i have to be cautious because of the restriction of the ceiling.

Excited for monday to begin the 2nd month of Wendlers.

Sweaty

Metcon:

4 Rnds: 20 Ring Pushups, 40 Double Unders..Rest 5 Min...250m Row, 25 KBs (53lbs)...Result includes 5 min rest

Time - 20:15

1 hour of yoga

10-9-8-7-6-5-4-3-2-1
burpees
squat jumps
v-ups
dips

WOD
5min AMRAP each
A
10 Deadlift (225/155)
15 Box jump (20/24)
Rest 5 min
B
5 T2B
10 Push up
15 Wall balls (20/14)
Rest 5 min
C
10cal row
15 KBS (53/35)

RX. 3 rounds + 7 reps; 2 rounds; 3 rounds + 13 reps.

5 reps backrows

10 reps pushups - chest press machine { Hub-30lbs} { Tommy- 50lbs }

10 reps deep knee squats { Hub-30lbs } { Tommy- 30lbs }

as many sets as you can -- 10 mins

Tommy Gregg 11 sets

Hub 16 sets

49 renegade rows
thruster
rows
push press
hollow rock
bike
jump rope
hollow rock
toe touch
rower