21-18-15-12-9-6-3
P.clean 30kg
Box jump overs 50

I decided to do some kettlebell stability/strength work on my shoulder.

Turkish Get-ups
44lb. - two ladders of three rungs
A handful of singles with a 1.5 pood

Windmills
3 ladders of two with a 44lb.

Worked my DU's a bit as well.

21 Push Jerks 95 lbs
21 Bar Facing Burpees
50 Double Unders
15 Push Jerks 95 lbs
15 Bar Facing Burpees
50 Double Unders
9 Push Jerks 95 lbs
9 Bar Facing Burpees
50 Double Unders

I did this one at the park near my house

Run 800m forward

25 HSPU

Run 400m backwards

20 Squats

Run 600m forward

10 Tuck Jumps

Run 200m backwards

5 Wall walks

AMRAP 10min:
2 MU
4 Ring pull ups
6 T2R
8 HSPU
10 Burpees
40 DU

4x 2 min row at 2k pace, 1 min rest

100 pull ups
100 KB swings
100 Double Unders
100 OHS

Not much I can say other than I struggled with ohs. Did my pullups in under 5 minutes, and finally synced a lot of du's together. Made it to overhead squats at 16 minutes and I finished at 33, so do the math! I see where I need work. All in all, so pleased I finished before the time cap!

10x3 bench every 2min
Rest 2min
5x15 sitting db presses

For time:
Row 1000 metres
10 Burpees
Rest for the time taken to do the preceding set
Row 750 metres
20 Burpees
Rest for the time taken to do the preceding set
Row 500 metres
30 Burpees
Rest for the time taken to do the preceding set
Row 250 metres
40 Burpees

Post your total time for all four working sets

60min
1min on
1min off