Four sets of four.

100 pull ups
100 KB swings
100 Double Unders
100 OHS

Not much I can say other than I struggled with ohs. Did my pullups in under 5 minutes, and finally synced a lot of du's together. Made it to overhead squats at 16 minutes and I finished at 33, so do the math! I see where I need work. All in all, so pleased I finished before the time cap!

7-7-7-7-7
Seven rounds of 7 reps of
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
You cannot set the bar down until you have finished a complete round

115-125-135-145-155

Smack my Tits Up Thursday👍. Push up ladder in The Den, there was diamonds, claps, chest slappers, three pointers, long holds, 5 seconds downs, 5 second ups and many many chestacular trifabulous push ups. Bloody marvellous.

Sumomave

5 x 10

Muscul snatch

400 burpees for time.

4 x 6 min / 2 min easy

Row four 6 minute pieces. Row for two minutes at light pressure between each piece.

Three sets of eight double kettlebell clean & jerks. Mark weight of single KB.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 lunges
50 Knees to elbows
50 Push press, 45lbs
50 Back Extension
50 Wall balls, 20lbs
50 Burpees
50 Double Unders