tried 12, stopped at 8 miles

945

100 Burpee Challenge Day 31 = 31 burpees

I did 31 box jumps after at 30". It makes for pure comedy gold!

3x3 Push Press @85-90% of 1RM

1x20 Push Press @50% 45lbs

Five Rounds of:
5 Hang Cleans (use 50% of your Push Press 1RM for all movements)
10 Front Squats
5 Push Press
30 Double Unders

8min AMRAP
5 ground to overhead 75#
10 shoulder to overhead
15 box jumps

5+5

2 Deadlift on the minute at 60% of your 1RM from last Friday for 9 minutes.
Then:
10.9.8.7.6.5.4.3.2.1
SDHP 95#
HSPU
Burpee

my 60% from last week was 207#

This was a workout where yes I RX'd it but I just took too long, not a bad thing, just my HSPUs are not so fantastic to do this amount in a quick time frame, took too long to recover between reps starting at the 7 round....

5x 125
5x 145
5x+ 165 20 reps

In Teams of 3 Complete the following, only one person can be working at a station at a time.
21, 15, 9
- 32kg KB Swing
- 90kg Deadlift
- 15kg Plate Sit up
- Hill Run (run increases each round, 100m, 300m, 500m)

In Teams of 3 Complete the following, only one person can be working at a time.
- 150 x Airsquats
- 90 x 32kg KB SDHP
- 30 x 40kg Power Snatch

Seated Hamstring Curl Machine:
- 33kg x 25, 26kg x 25

Seated Quad Curl Machine:
- 26kg x 50

Deadlift (feet on 20kg plates):
- 20kg x 10, 30kg x 10, 40kg x 10, 50kg x 10, 60kg x 10, 70kg x 10, 80kg x 10, 90kg x 10, 100kg x 10, 110kg x 10, 120kg x 4

Deadlift + T2B:
- 3 rounds
- 60kg x 10 + 10
- work:rest = 1:2

Alternating Pistol Squats + 24" Box Jumps:
- 5 rounds
- 10 (5 each leg) + 10
- work:rest = 1:2

OH Squat + Sit Ups:
- 5 rounds
- 10 x 40kg + 20
- work:rest = 1:2

Squat Snatch (touch and go):
- 3 rounds
- 5 x 40kg

Bike:
- 1min on each level mainting 90rpm
- 12, 13, 14, 15, 16, 15, 14, 13, 12
- 4.68km

4 x 1/4 mile sprint (treadmill @ 10mph)
pushups:
14,13,15,14,14,12,10