Shoulder Press Challenge Lift 4

then:

5 Rounds of:

10 Body Weight Dead Lift

10 Hand Release Over-Bar Burpee

200m Run

Always nice to Rx. Turns out DL go much much much faster if you don't drop the bar every time.

20:00 AMRAP
5x power clean @ 135#
10x Wall ball @ 20#
15x Double unders

150 Air Squats

4 x 1 mile with 3:30 rests in between

(6:55, 6:54, 7:00, 7:07)

snatch high pull 3x3

Takakyykky 3 x 15

3 rounds for time

50 squats

50 deadlifts 155/115

50 hip extension or superman

Did the Rx weight for deadlights with good form! I love deadlifts. :) And then I picked superman because I was worried about hurting my back on the GHD one week before my half marathon!

Tabata 4 min Thrusters 42,5 kg
Max rep: 18 Lowest rep: 6

Tabata Pullups
Max rep: 20 Lowest rep: 6

5 rounds for time:

Run 200m
10 pistols, right leg
10 inclined push-ups
10 pistols, left leg
10 box jumps 24"/20"

5×2 clean&jerk, as heavy as possible