22 minutes on treadmill for distance: 2.70 miles

Shoulder to overhead
SP 45/55/65/75/85/95
PP 105/115
PJ 95/105/115/135 5x1@ 135

Prep
15 min. jog on the treadmill
5 min. walk on the treadmill @ 18% incline

Workout
5 rounds of decreasing reps each round:
- Handstand pushups (10, 8, 6, 4, 2 reps)
- Wallballs @ 14lbs (20, 16, 12, 8, 4 reps)
- Burpee box jump overs @ 24" box (10, 8, 6, 4, 2 reps)
- Ring dips (20, 16, 12, 8, 4 reps)

Post-Workout
5 strict pullups EMOM for 10 min.

Results
22:13 - Got some good work on the shoulders and upper arms.

Notes
After a heavy leg day yesterday, this was a great workout to loosen up the legs. This was a nice body weight workout.

2.5 mile rum
10 x 3 pause squats at 65#

100 squats--7:00
Ab ripper X2 (16m)
233 lbs

20 Min AMRAP
7 Squats
7 Pushups
7 Burpees

Did 19 Rounds plus 15 reps

Did 17+15 rounds in the same WOD on 24 June 13. Solid upgrade after a month. Kept up a round a minute until about 11 rounds in.

Did some toe to bar practice beforehand.
Did a 30 sec L-hang afterwards. I think I might start doing that every day for a bit.

3 rounds for quality of:
10 Seal Stretches, 3 secs
20 Kneeling Thoracic Twists, 3 secs
20 Banded Lat Stretches, 3 secs
10 Shoulder Flexion Pulses With Benches, 3 secs
10 Crab Extensions 180s, 3 secs
Passive Hang, 30 secs
Top Of Ring Push Up Hold, 30 secs
10 Scap Pull Ups, 3 secs
10 Scap Push-ups, 3 secs
10 Jefferson Curls, 3 secs
15 L Sit Raise Over Balls

Warm up

4 rounds of:
Toes to bar, 10 reps
40kg deadlift, 3 reps

WOD for time:

run 800m

10 rounds of
40kg clean and jerk, 10 reps
Hand release push ups, 10 reps

then run 800m

3 Rounds, no time element.

15 dumbbell upward row 50 lbs
15 dumbbell shrugs 50 lbs
15 barbell shrug 45 lbs
15 side laterals 10 lbs
15 behind the back barbell shrugs 45 lbs

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball