"Bradley"
10 Rounds:
100-Meter Sprint
10 Pull-Ups
100-Meter Sprint
10 Burpees
30-Second Rest

1) With a 10:00 cap…

75 Calorie Row

Then, AMRAP (in the remainder of the 10:00) of:

30 Thrusters 105/70#
7 Muscle-Ups

Rest 2:00 between 1 and 2.

2) 2:00 ME Strict HSPU

Clean and Jerk
75% x 2 x 6

Then

2, 4, 6, 8, 10 Overhead Squat 60kg/40kg
21, 18, 15, 12, 9 KTE

Post Load and Time:

For time

5 Rounds

400m run

10 slam ball 20#

15 burpee box jumps 24/20

Felt awesome today, 4th day on. I think its the grass-fed beef.

Wednesday 7th February 2018

FRONT SQUAT

Work up to a medium-heavy Front Squat from the floor via a Power Clean.

Post loads to comments.

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For Time:
15-12-9
Front Squats 135/95
Handstand Push-Ups

The Front Squats should be light-medium and unbroken on the fast end. Scale ROM (2 AbMats max) on the Handstand Push-Ups or to Box Piked as needed.

Post time and Rx to comments.

7x2 deadlift

3 rounds of:
500m row
max double unders*

*double unders done for max reps while partner rows

5x5 back squat 80% 1RM

3 rounds of:
-5 front squat(95lbs)
-10 lunges (5 each leg)(bar in front squat)(95lbs)
-15 bar facing burpees

7 x 2 strict press

15 min AMRAP of:
-5 HSPU's (press 20's)
-10 pull ups (band)
-15 kb swings (53#)

8 rounds of:
Run 400 meters
Rest 90 seconds

115 X 5
130 X 5
145 X 11

Assistance - 2 X 5 Strict Pullups