Squat = #135
Strict press = #65
Dead lift = #135

Squat = #125
Strict press = 60
Dead lift = #125

23:52 min

Very hot and humid and a long way from previous times, but a new baseline for my "new" fitness life.

Circuit 1:
3 rounds of descending reps (9,6,3) of: thrusters (165 lbs)
Muscle Ups

Circuit 2:
3 sets of
20x sit ups
20x ring dips

Circuit 3:
10 rounds performed in ascending reps )(1,2,3,4,5,6,7,8,9,10) of bench press (225 lbs)
Front Squat (225 lbs)

Sprint Intervals:

100m Sprint Intervals - 10x100m - (1-5 w 4 min rest, 6-10 w 5 min rest, rolling start, in curve) - 14.72, 14.53, 14.41, 14.28, 14.32, 13.72, 13.81, 14.23, 13.97, 13.72

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups

Spent day kayaking

Hang power snatch 3-3-3-3-3 reps

65-75-85-95-105(fail)-95

Class is at 4:30 Monday:

Skill:
7X1 Full squat Snatch + 3 behind the neck Snatch Grip Push Press – heaviest possible, rest 60-90 seconds between sets

Conditioning:
4 rounds for time (you go, I go with a partner. Switch after each partner completes the full round of exercises)

-Row 500m
-12 OH Squats (105/75)
-12 pullups