For time:

70 Burpees
60 Sit Ups
50 Kettle Bell Swings (53#, 35#)
40 Pull Ups
30 Hand Stand Push Ups

I felt pretty good about the burpees and sit-ups. I used a 25# kettlebell because the 35# was pulling me forward a bit. I also did jumping pull-ups and used 2 ab mats for the HSPU. Overall, pleased with my performance.

BW - between 108 and 109

10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull ups @ w/ green band
Push ups
Box Jumps 20″ @ 24"
Abmat Sit ups

being out of shape is no joke...

3 set unbroken dubs

Weighted ring dip 3 RM

5 HSPU
7 Ring Dips
9 Strict Pull Ups

5k row in 21:29

Grace

Result: 1:52

for time
9-7-5
mu(muscle bar band)
snatch(30 kg)

Warm up
3km run

Speed
30m sprint b/f
30m sprint b/f sitting
30m sprint facing down

Conditioning x2
1’ stairs jump (box jumps)
1’ dips (stairs)
1’ abs no hands
1’ row (barrière)
1’ run shuttle
1’ recovery

Run : 3km up as fast as possible

Total 105min
A.
500m row, 2 rounds: 10 wallball, 10 lunges, 20 abs, 20 backs
mobility
B.
Taito kevyt
Tempaus: ensimmäinen toisto high hang, toinen polven alta, kolmas maasta 50-70% 5 x 3
Tempaus muutama ykkönen = 5 kpl mallaillen
Rinnalleveto samoille jaloille lähtö high hang 50- 60 % 5 x 3
3x30 3x32.5 3x32.5 3x35 3x35
Työntö muutama ykkönen = 4 kpl mallaillen
30 35 40 45
C.
Pull up practice for 15min
D.
3 rounds
Kahvakuulapunnerrus x 12 6kg KB
20 AMSU
15 GHD back raises