Bear Complex - 20kg

OH Squat:
- 30kg x 10
- 40kg x 10 x 3

Squat Snatch:
- 30kg x 10
- 40kg x 4 x 2

Barbell Upright Row:
- 40kg x 5

Hang Clean:
- 40kg x 10

1hr of Pilates

For time

3 rounds

10 Pull Ups
20 Strict Push Ups
30 Sit Ups
20 Ground to Overhead @40

Prescribed as 4 rounds but scaled to 3 rounds

5-5-5-3

Skill: Pistols

Then;

“Mary”

20 min AMRAP

5 Handstand push ups mod@ dips with purple band

10 Pistols Rx

15 Pull ups mod@ RR for torn hands

Modified the sh*t outta this except my pistols were RX... It was great to try those in a workout.
I did 7 rounds + 15
so 80 pistols!

Strength:

Squat Cleans - 2x135, 2x155, 2x175, 2x195, 2x205, 2x215, 2x225, 2x230

Metcon:

21-15-9: Sq Cleans (135lbs), Ring Dips

Time: 8:25

Other: 2x250m Row - :45, :43

Every Minute On The Minute...
Clock starts: 1 C&J
1:00: 2 C&J
2:00: 3 C&J
And so on...

135#

7 Minutes worth.

25/15/10 2 pood goblet squat in between perform 3 / 2 / 1 rnds of Nate (2 muscle ups / 4 hspu / 8 2 pood kb swings)

7 clap push ups / 30 dubs / 15 ohs @95# 7 rounds

Five Rounds for Time:

15 Dead Lifts @ 135#
15 Push Ups

Modified Ricky.

20 Minute AMRAP of:

10 Pull Ups
5 Dead Lift
8 Jerk

Rx (135/95)

6 rounds + PUs and DLs