15mins of low intensity movement.

400m run, 20 x Military Press 20k, 400m run, 20 x Push Press 20k

10 x 3 Push Press 67.5k

4 x
10 x Push Press 45k
8 HSPU
Carry 65k 80m

2mins Plank hold

Bike 30 intervals of 30 seconds on / 30 seconds off. Max distance.

21-15-9 reps for time of

• Deadlifts
• Inverted burpees

♀ 185 lb. ♂ 275 lb.

3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side) @ 24kg
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100') @ 24kg
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

0:00 - 10:00
1 Pegboard Climb
5 Dead Stop Strict Deficit Handstand Push-ups (4"/3")
10 Pausing Pistols

10:00 - 20:00
3 Pausing Strict Chest to Bar Pull-ups
6 Inchworms
9 Strict Toes to Bar
12 Pausing Hip Extensions

3x
200m run
5 Snatch (20k)
10 pullups
15 pushups

For time 5rounds Of

12 push press 45k
100 single unders
8 snatch 45k

Time was slow but tried to focus on my snatch technique which is poor. Son was also in garage trying to play "get squashed by the bar"

Warm up
3 x 3 DL, HPC, Fr Sq and 6 Push ups

Sqaut Cleans
3(50k), 3 (60), 2(65), 1(75),1(80), 1(85)
1 x 90k Power Clean

then

8 rounds every 60 secs
1 x 55k Power Clean
1 x Squat Clean

3 Rounds:
80 Meter sled sprints + 10kg plate
10 Power Cleans (155/105)
500 Meter Row
10 Push Jerks (155/105)

4 rounds of
30 Wall Balls
10 Hang Power Cleans (35kg)