21 Cleans #135
2 Rope Ascents 15' - No Feet
100M Run

15 Cleans #145
2 Rope Ascents 15' - 1 No Feet
100M Run

9 Cleans #155
2 Rope Ascents 9' - 1 No Feet
100 M Run

21 Cleans #135
2 Rope Ascents 15' - No Feet
100M Run

15 Cleans #145
2 Rope Ascents 15'
100M Run

9 Cleans #155
2 Rope Ascents 9'
100 M Run

4 Rounds for Time

10 Toes to Bar

20 OH Walking Lunges w/ Plate 45

30 Kettlebell Swing 1.5

40 Double Unders

8 Rounds

20 Seconds Push Press @40kg
10 Seconds Rest
20 Seconds KB Swing @24kg
10 Seconds Rest

Total Reps 165

4 Rounds for Time
10 Toes to Bar
20 OH Walking Lunges w/ Plate 25#
30 Kettlebell Swing - White KB.. all Orange were being used.
40 Double Unders

Double Unders whipped me.. literally.

for Time:

-30 Shoot Thru
-30 HSPU: 200 meter run/per break
-30 Ring Dip: 200 meter run/per break
-30 KB Swing: 200 meter run/per break
-30 WB Shot: 200 meter run/per break
-30 Pull Up: -200 meter run/per break
-30 Box Jump (24")

I had 2 runs that were wasted - oh well.

Sprint Intervals - Flying 50m - on track in spikes - 7x50m - did all 7 between 6.37 and 7 - rest 3 to 4 mins between reps

Cut the PTP a little short due to upcoming travel and the need to get ready for a run event in a couple of weeks.

Came up a little short of a PR, but I think it was more of an execution issue than strength. My form apparently fell apart at 335 and I tweaked my back a little. More focus next time...

OHS
3-3-3-1-1 (+1extra)

135-185-205-225f-225 (235f)

I decided to do some strength work at home today.

I did four or five ladders of three to five rungs of Turkish Getups using 44lbs., 53 lbs., and 70 lbs.

I also did five sets of swings with 70 lb. KB, interspersed with 30 DU's.