Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps) 55 lbs.
Box Jump, 20" box (Reps) stepups
Push-press, 75 pounds (Reps) 55 lbs.

Row (Calories)

Badger
3 Rounds

30 Squat Cleans 95/65

30 Pull ups

800m Run

10min AMRAP of:

12 KB Swings
8 Ring Rows
4 HSPU

21-15-9

HSPU's
Ring Dips
Push Ups

400 meter run after each round

Extra credit:

50 V-ups for time

After work I came back and did some bench press and some muscle up progressions. I still do not have muscle ups but they are getting closer.

Badger
3 Rounds

30 Squat Cleans 95/65

30 Pull ups

800m Run

Had to clean n jerk, do two bands and row.

Row 1600 meters
Rest 2 minutes
Row 1200 meters
Rest 2 minutes
Row 800 meters
Rest 1 minute
Row 400 meters

Resting 60 seconds between sets:
Press 10-10-10-10-10-10-10-10-10-10 75 lbs.

STRENGTH TEST DAY:

12 Minutes to find 1RM:

Back Squat

• Only real reps will count towards the results*

F.O.D

20 minute AMRAP

20 pull ups
30 push ups
40 butterfly sit ups
50 air squats
10 Combo's

3 treeniä

One round of "Helen"

One round of "Kelly"

One round of "Annie" (50 Dubs and SU's)

3 Rounds

30 Squat Cleans 95/65

30 Pull ups

800m Run

Felt pain free today in all areas. Thanks to Dawn for ushering me along...I pushed through rd.3 cleans almost without stopping.