Ran for 20 minutes. It was about 3 miles, maybe a little more.

AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

I am so proud of this one. I had been fasting almost 24 hours when I went for this one. I am surprised I didn't die until round 15.

I could have done one more but I was feeling sick!

7min Barbell Complex. EMOTM:
Deadlift
Hang Clean
Push Press
Front Squat
Push Jerk

All done w/ 135#

Then...

4rds
5 Thrusters 95#
10 Pull Ups
15 Bar facing burpees

No score taken

100 Burpee Challenge Day39

Work up to a heavy single

135/175/205/225/235/255/255/265/275(f)

Clean 3-3-3-3-3-3-3 reps

95-115-135-145-155-165-185(Fail on 3rd rep)

I don't know. My squat clean is so much worse than my power clean. I'm going to start doing clean work 3 times a week until I get better at that third pull.

Deload week

120 min
Warm up EMOM12 + 14 m HSW
1.Own skill
A. RMU practice for 70 min
- 3 x 8 rocking arch
- 3 x 10 support swing
- 3 x 5 ring swing
- 3 x 3 turn with band
- MU as 2 x 1
- MU 13 x 1
- Total of 15 MU

2.Accessory from Friday 28.9.2018
A. 3 rounds:
- 5 + 5 quad. shoulder CAR's
- 8 + 8 slider reverse lunges
- 10 + 10 side plank raises

3.Aerobic work
A. 21 min easy ski erg + E3MOM 15 air squats
133/143
Avg. pace 2.41.5/500 m

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Damn... Cindy killed me yesterday and I didn't stand a chance against my previous record. I think had I rested a day or two before I would have done between 12 and 13 minutes.

4.3 mile run
100 kettlebell swings @ 53 lbs.

100 Burpee Challenge Day 39