AFAP (Time cap: 12 min):
Circuit:
1 - 60 Air Squats.
--- 50 m running.
2 - 50 Kettlebell Swing.
--- 50 m running.
3 - 40 Box jumps (24"/20").
--- 50 m running.
4 - 30 Toes to bar.
--- 50 m running.
5 - 20 Push ups.
--- 50 m running.
6 - 10 Burpees.

In teams of 2 complete the following:
4 rounds for time of:
23 Deadlifts 80/50kg
23 Shoulder to overhead 50/35kg
23 Ring dips
23 Wall balls 10/6kg
200m Buddy Carry

3 Power Clean 75%

400m run

3 Power Clean 75%

20 KBS 53

3 Power Clean 75%

20 HSPU

3 Power Clean 75%

500m row---I didn't have access to a rower so I ran quarter mile

21-15-9 of:
Deadlift (115lb)
Handstand Push-Ups*

5:50

*I used two ab mats for my handstand pushups; the last 9 were primarily decline.

BW: 130.5

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Total: 7:00 + 5:32 + 3:44 + 1:44 = 18:00

10,9,8,7,6,5,4,3,2,1 reps of:
Squat Clean (52kg/115lbs)
Burpee

Complete in every minute for 30 minutes:
5 pull ups
10 push ups
15 squats

completing the round as fast as possible on every minute will give you the remaining of the minute to rest before you have to start the next round.

21-15-9 of:
Deadlift (50lb dumbbells)
Handstand Push-Ups

Used dumbbells which helped me keep a straight form after tweaking my back early last week. Still working on the handstand push-ups, and didn't hit the right balance and stride until the second round.

2-position Clean + 2 Jerks x 5. This is a long set. Keep the weight
light enough to be sure good form and speed is maintained in your second jerk too.

Max Rep Shoulder Press (increase from last week)
65lb: 5 Reps

Practice Turkish Get Ups
30lb Kettlebell

For Time:
50 Sit Ups
40 American Kettlebell Swings (35lb)
30 Ring Dips*
20 Box Jumps (20")
10 Burpees
20 Box Jumps (20")
30 Ring Dips*
40 American Kettlebell Swings (35lb)
50 Sit Ups

13:59

BW: 130lbs

*My Ring Dips are really slow and still not very strong...practice.

Morning (10am) Yoga: 60 Minutes