20 Minutes AMRAP of:
5 Pull Ups
10 Push Ups
15 Squats

This was not done RX.

I had planned on taking a rest day today, but decided to meet friends tonight. Tonight I worked on strengthening my pull up by working the negative, while also throwing in a few regular pull ups. I also did most of my push ups on my knees, trying to work on keeping my elbows a little closer to my body (something that doesn't happen naturally and effects both my push ups and bench press). Surprisingly, my squats felt really good and strong; I've been practicing my movement and working on really stretching out my hips, daily...it's proving to be effective.

My lats are officially blasted.

BW: 129lbs

21-15-9

Hand Stand Push Ups
Ring Dips
Push Ups

First attempt at HSPU (using a band). Managed to work through 17 - then had to go back to using a 28inch box-- need to work on that.

10-20-30-40-50-40-30-20-10 unbroken dubs
2-4-6-8-10-8-6-4-2. DB Up Downs with dB single hang pull thrusters

5-10-15

Pull-ups, Push-ups, air squats

Skill
Snatch pulls + Snatch and C&J
HandStand Walk (got as good as to challenge a breakdancer!)

Bike at avg above 300 cal

Weighted pull up
- 3x10 + max reps BW
- Last set 10 reps

• For Time:
BB Thrusters (40/30Kg) 21 reps
BB Thrusters (60/40Kg) 15 reps
BB Thrusters (80/55Kg) 9 reps

Strength: 20 mins to perform
5x4 Deadlift@85-90%

Wod: 8 min amrap
20 wall ball@9/6
10 SDHP@40/30

Wod: aim to go hard and fast hit that uncomfortable pace and hold it, try and get each set of wall balls done unbroken.

Energiaa, tänään ei ole aivan helpoin treeni luvassa :)