10 squat clean thrusters
10 toes to bar
200 meter run

20 min AMRAP

• 4 rounds +5 toes to bar

1000m Row
50x Burpee on to a plate
25x Box Jumps

3.5 miles

13-11-9-7-5

Ohs squat (30/42.5)
Calories on machine
Push Ups
Ghd situps

inverted push ups and goblins

Exercise was intervals of 3,6,9 etc

made it to 18 on push-ups and 15 on goblins

total reps of 107

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

“Elizabeth”
21-15-9 reps for time of:
Squat Clean (perform with 50% of 1RM Front Squat) Lo hice con 45kg
Ring Dips

For time:
45 Thruster, 45 lbs
45 Pushups
45 Situps
45 Walking lunges (total)

1) Strict Press 5x5
65-75-85(pr)-85-90(pr)

2) No Jerk Gwen (wrist)
15-12-9 Clean. Rest as needed in between. Bar can't rest on the ground.
65(up)-85(great)-95(up)

Really happy with progress on the strict press...one of the last exercises left to get over 100#

100 pull-ups
100 push-ups
100 sit-ups
100 air squats