Did 20 kb press
60 push ups
60 sit ups

Cycling for five minutes pre and post WOD.

Been having a cold for a few days so i took it a little easier today.

Rest day, total workouts of the week 12 hours, x 7

Metcon: ti, ke, la
Aer: ti, to, 40+45 = 85 min
Squat: 3875 kg

Gymnastics:
C2B -
Pull up 40
T2B 40
HSPU 30

MU -
BMU ti, la 26
Bfly ti
HSW ma, ke, pe

Sleep 1/7
Avg. time to bed 23:20
Avg. time in sleep 7 h 29 min

Snatch to 195, keep missing 205 & 215 ...dammit

keep turning left - shoulder ok?

C&J to 265

DL to 365

30 wallballs
30 sit ups
30 kreuzheben
30 clean and jerk
30 kettlebell swing
30 kettlebell pullup

3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold

Metcon:

3 Rnds: 500m row, 15 Deadlifts (185lbs), 25 KBs (53lbs), 35 Body squats

Time - 18:59

Warm Up
2k row - 500, 250 arms, 500, 250 legs, 500
20 DUs, 20 Push Ups, 20 DUs, 20 K2E, 20 DUs, 20 Burpees, 20 DUs, 20 K2E, 20 DUs

WOD - Grace
For time
30 Clean & Jerks (135/95)

8 min AMRAP:
10 OH Squat (115#)
10 KB Swings (53#)

3 min rest

8 min AMRAP:
15 ring push-ups
9 ground to overhead (115#)

Pre-WOD: 5X3 Shoulder Press-(155)

WOD: Blake
Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

75 min

1.Gymnastics
A. 2 rounds:
- 30 s. passive hang
- 20 m bear crawl
- 3 skin the cats

B. HSW practice for 10 min

2.CF JKL wod

3.Accessory
A. 3 rounds of:
- 20 seated leg raises
- 30 heel touches