HSPU & Renegade Rows
5 x 5

50-30-20
Swings (53/35)
Pushups
Battling Rope Chops or Sledge

Cash out = 25 burpees

HSPU & Renegade Rows
5 x 5

• game style HSPU with plates/ab mat
• 72lb (2 rounds) and 88lb (3 rounds)

50-30-20
Swings (53/35)
Pushups
Battling Rope Chops or Sledge

Cash out = 25 burpees

• did all swings unbroken and overhead, all rounds hammer strikes, last two rounds hand release push ups

20 minutes AMRAP:

5 clean (130 lbs)
10 toes to bar
20 wallball (20 lbs)

10 chest to bar pull-ups
20 Good Mornings (45lbs)
30 double-unders

5 rounds

Knee injury, subbed walking lunges for good mornings.

5 x 3 power clean @ 135 (Went light to save knee)

then…

10 power cleans @ 60%
10 ring dips

4 rounds

Another modification for injured knee.

5 reverse burpees
10 renegade rows (35/20)
15 Weighted Sit-ups (35lbs)

AMRAP 20

Another modification for injured knee.

1 x 5 deadlift (275, stopped light to save knee)

then..

21 Dead Lifts @ 155
63 Double Unders
15 Dead Lifts @ 155
45 Double Unders
9 Dead Lifts @ 155
27 Double Unders

Another modification to save my bum knee.

3*5 bench press

5 Sit-ups
7 hand release push ups
9 toes to bar

amrap 10

Mostly 5s and 8s
11:40

1 x 5 deadlift = max 200 lbs

then..

21-15-9
deadlifts @ 70% = used 140 lbs
bar facing burpees