Warmup Run
- 1km

Cindy - 20min AMRAP
- 5 x Pullups
- 10 x Pushups
- 15 x Squats

Cool Down Walk
- 1km

Warm Up:
All Skate (push ups, ring dips, squats, sit ups)

Mobility:
Pain Ball vs. Calf
PNF Hamstring
Sit in Squat

MetCon:
4x
5 Back Squats @ 185 lbs
7 Pull Ups
10 Box Jumps @ 24"

1x = 3 Minute AMRAP with a 1 minute rest before next round.

5x
(a) 5 Front Squats @ 60%
Rest 60 seconds
(b) 5 Bench Presses @ 70%
Rest 60 Seconds

Then …
2x
400 meter Sled Drag @ 45 lbs

Then …
5x
(a) 8 Reverse Hypers @ 120 lbs
Rest 60 seconds
(b) 8 Weighted Sit Ups @ 45 lbs

Squat snatch practice for 45 min
- worked up to 165 a few times.. not that great

Workout:
5 rounds
- gate sprint
- 20 pull ups
- 10 HSPU

15:58
beat last time (March 7) by 1:12. Pretty sure I crapped out on the HSPU last time. Got at least 5 hspu and 10 pull ups unbroken each round this time

Three rounds, 21-15-9 reps, for time of:

95 pound Thruster
Pull-ups

Followed with 2 rounds of burpees 21 style:
7 bottom portion of a burpee
7 squat jump
7 traditional burpees with a strict pull up on the jump up.

@ Terry Fox Hill
6 Stone Vest
10 Ascents
10 Bombs @ Top
10 Burpees @ Bottom

Three rounds for time of:
Run 800 meters
Rest 2 minutes

2:38, 2:50, 3:05

hot and slow.

2 x 1 mile run
5-10 minute jog between: no walking, no stopping

1.03 miles, 6:35, 6:47 time, converts to 6:23 and 6:35 mile times

A) 2 sets
max unbroken ring dips
max L sit

12/45 sec
8/33 sec

B) 25 STO 95#
50 deadlift 95#
75 pull ups
100 kb swings (16kg)
125 double unders

17:07

C) 3 sets:
30 sec T2B
30 sec rest
30 sec DU
30 sec rest

7/50
9/43
8/51

A) High hang power clean-Split Jerk

35-40-45-50-55-55-45-45kg

B) Bench press
5 @ 75-80%
4 @ 80-85%
3 @ 85-90%
2 @ 90-95%
1 @ 95-98%

110-115-120-125 (F one)-132 (F) x 2