50 squats
50 KB swings (35)
-left knee hurt...was going to do 200 squats...maybe it's knee, maybe stance wasn't wide enough

Weighted Dip 3-2-2-2-1-1-1-1-1 Reps
60/70/80/85/90/100/100/100/100

Then:

Weighted Pull Ups 3-2-2-2-1-1-1-1-1 Reps
50-65-65-70-75-80-85-85-80

5 Rounds

Run 400m
7 Deadlifts 275/190 (MOD: 165#)
7 Handstand push ups (MOD: box)
7 Chest 2 bar pull ups (MOD: green band)

Asthma was bothering me so I went slow on the run. But did the rest of the workout unbroken. Last 2 rounds of deadlifts were tough but pushed through to do them unbroken.

20 Minutes Incline Treadmill

Trap Bar Deads began at 65% of PREVIOUS 1RM (254lbs)
5-5-3-2-1 ME at 294lbs

NEW PR!!!

5 Rounds:
30 second hollow rock hold
2 "L" Pullups
8 Manmakers

5 Rounds:
10x DB Sumo Squat
5x Star Jumps

OH Squat Position Work
6x5
55lbs

Shoulder circuit:
4x10
Muscle Snatch
Behind the neck OH Press
Bent Over Row
Upright Row

6x2 Squat Clean
65lbs

Cashout: 100 banded reverse crunch

Run 10K

buikspier oefeningen

Team circuit

30 box jumps (pacer) - 24in box
row
mountain climbers
dips - purple band
situps

15 min AMRAP

weighted pull ups
3 @ 40#
2 @ 45#
2 @ 45#
2 @ 45#
1 @ 50#
1 @ 60#
1 @ 60# (failed attempt @ 65#)
1 @ 60#
1 @ 60#

75# thruster 10
15 Bar facing burpees
75# thruster 20
25 Bar facing burpees
75# thruster 30
35 Bar facing burpees

10 pullups (not strict)
10 1/2 burpees (loved these)
20 air squats
20 t.a. crunches

10 rounds

--Chest--
Bench 4x10
Incline 3x8
Flys 2x15 1x25 superset
KB Pullovers 3X15 @25#
KB Tricep Ext 10 8 8 @25#
Dips 3x10
Push-ups 3x10