For Time

10 Ring Push Up
20 Push Press @40kg
30 Box Jump
40 KB Swing @24kg
100 Double Unders
40 KB Swing @24kg
30 Box Jump
20 Push Press @40kg
10 Ring Push Up

For time
3 Rounds
Row 500m
12 Deadlifts @100kg
21 Box Jumps 24"

Over rx'd DL supposed to be at BW(90kg)
Box jumps supposed to be 20"

MetCon:
3RFT:
-400 Meter Run
-12 Deadlift (225)
-21 Box Jump (24")

4mi tempo run along Corrigan Dr
6mi total
Time: 51:00
Avg Pace: 8:30
Elevation Gain: 143ft
Calories: 866

Splits:
Warm-up: 9:37
4mi tempo: 7:58
Cool down: 9:32

http://connect.garmin.com/activity/146706323
Did tempo as a workout so watch did not take mile splits. Would have liked to seen the splits for each mile. Need to change on watch.

100 Burpee Challenge Day 61

Power Clean 1 RM

Weighted pull up
3x5
Max BW: 16

3 rounds for time:
21 front squats (75#)
40' handstand walk (mod to 20 wall walks)
30 GHD sit ups
40' handstand walk (mod to 20 wall walks)

Bench Press
5X8 #185

Worked up to a 3RM #230

8 Min AMRAP
5 Situp
10 Boot Strappers
15 4 Count Flutter Kicks

8 Rounds + 20

5 Rounds for time:

5 Dips
10 Double Unders
2 Shoulder Pulse
5 Burpees
10 Situps

11:09