3 Rounds with a 30 Minute time cap

800M Run
800M Row
35 Slammer Ball

“Helen”

3 Rounds

400m Run

21 KBS 1.5/1p

12 Pull ups

yellow kb. i could tell my pull ups were in the toilet & am having allergy problems since the asu trip.

Deadlifts

Unbroken Deadlifts on the minute

2-2-2-2-2-2-2-2-2-2

*Post lowest and highest load.

Tabata Something Else

20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

All in all this definitely wasn't a best effort. We've haven't being doing many pullups since we are in the new location so that was a struggle as was the squats due to my hip pain still.

Deadlift 5.5.3.3.1.1: 95/135/160

5 min rest:

DU 50.40.30.20.10: Singles

HSPU 10.8.6.4.2: GHD

3 Rounds

33 KBS 1.5/1

33 Zero Count Burpees

33 Squats

33 Double Unders

20:55

10 rounds

3 power cleans #185

10 wall balls #20

Strength

Run 1.8km
16min
(small block, windsor to quinpool to robie)

3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups