5000 m row

3 ROUNDS OF:
400 mt RUN
40 WALKING LUNGES
30 SIT UPS
20 PUSH UPS
10 BURPEES

5x3 Back Squat
95-115-135-145-155lb*

*PR

3x3 Front Squat
95-115-135lb*

*PR for x3; last time was x2.

Today I got my Pendlay Do-Win lifting shoes...awesome! We also worked with an Olympic lifting coach, this past weekend, which has made a huge improvement on my squat. I feel stronger and more powerful with these movements.

10 Rounds of:
10 Kettlebell Swings (35lbs)
10 Walking Lunges
10 Double Unders

Great workout! Nice because you never spend too much time at one "station".

BW: 128.5lbs

9 dead lift (135#)
12 burpees
15 wall balls (20#)

For Time:
50 Wall Ball Shots
10 reps each arm bent over dumbbell rows 65 lbs
2 trips down and back (inside) Farmer's Carry 65 lbs
10 reps each arm bent over dumbbell rows 65 lbs
2 trips down and back (inside) Farmer's Carry 65 lbs
10 reps each arm bent over dumbbell rows 65 lbs
2 trips down and back (inside) Farmer's Carry 65 lbs
400 meter run

Weighted pull ups
2-2-2-2-2

Triple Triplets
20 seconds nonstop of each exercise repeated 3 rounds nonstop at each triplet
20w/20w/20w x 3
Ring rows
Pushups
Situps
Rest 1 minute

Swings
Goblet squats
Single bell thruster
Rest 1 minute

Burpees
Plank hold
Mountain climbers
Rest 1 minute

Then repeat the whole thing again

We ran this in about 16 minutes +/-.

5 x 3rm Power Clean 3 RM

1 mile run
50 box jumps
50 jumping pull ups
50 kb swings
50 walking lunges
50 kte
50 push press
50 supermans
50 wall ball shots
50 double unders
1 mile run

Push Press (strict):
- 40kg x 3 = 120
- 50kg x 3 = 150
TOTAL = 270

Dumbell Shrug with upright row:
- 20kg x 5 = 200 (each arm)
- 24kg x 5 = 240
- 26kg x 5 = 260
TOTAL = 700

Arnie Curls:
- 12kg x 4 = 96 (each arm)
- 14kg x 4 = 112
- 16kg x 4 = 128
TOTAL = 336

Barbell front raise:
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
TOTAL = 262.5

     GRAND TOTAL = 1,568.5