my off day technically, feeling pretty good about the diet, but knowing i am not getting a ton of calories kinda makes me re think if i should still be strength training.

260 kettlebell swings.

Run

4 x 400m

Rest 3 minutes btw. set. Result is slowest round.

1 Minute of Squat Cleans (95lbs/55lbs) =1pt for each rep

3 min rest

1 Minute of Squat Cleans (135lbs/85lbs) = 3pts for each rep

3 Min rest

1 Minute of Squat Cleans (155lbs/95lbs) = 5pts for each rep

3 min rest

1 minute of Squat Cleans (185lbs/115lbs) = 8pts for each rep

3 min rest

1 minute of squat cleans (205lbs/125lbs) = 12pts for each rep

3 min rest

1 minute of squat cleans (225lbs/135lbs) = 17pts for each rep

WOD - For time:

Run 400m,

Three rounds of the couplet;
15 Power Snatches (85/55)
35 Double Unders,

Run 400m

Three separately timed rounds of:
150m sled drag (90/50)
Rest as needed in-between rounds. Run forwards down to 75m turnaround point, run backwards back from turnaround point.

Pair up (preferably guy/girl) and complete the following for time:

1000m Run (two laps around warehouse starting/finishing in center of gym)
100 Hang Power Cleans (95/65)
150 Pushups
200 Sit-Ups (partner will anchor your feet)
1000m Run

The above tasks are totals for the teams of two. Partition reps as you see fit, but only one partner can be working at any given time (except on runs-both must run at same time). One cannot start wod until partner crosses center of gym. Same goes for finishing the wod, last partner has to cross center line of gym to finish. Amen.

Come to the gym with 2 or 3 movements you don’t like or would like to improve. We will then create your own "AMRAP 15" WOD around them.

My WOD:

AMRAP 15 minutes of:

5 Ring Pull-Ups
5 HSPU's
25 Double-Under's

First couple sets I did 7 HSPU's.....but couldn't continue

90 min

1.SPP (Conditioning)
A. Triple-G chipper (CFG 2017)
For time:
100 pull-ups > 80
80 GHD sit-ups > 60
60 one-legged squats, alternating > 40
40-cal. row > 20
20 DB push presses @ 45/32kg (100/70lbs) > 10 reps @ 30 lbs
Time cap. 24 minutes (Games: 14 minutes)
Result: 19.57
166/184

2.Strength
A. Alternate A1 / A2 for 4 rounds
A1. Sumo deadlift – 6 reps @ 72.5-77.5%, rest 2 minutes before A2
A2. Strict dips – 10 reps @ AHAFA, rest 2 minutes before A1
Stationary dips - 4*8 reps

3.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

Aamupäivä: 120 min

1.Weightlifting
A. Clean and jerk – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
45 45 47,5 / 50 50 52,5 / 52,5 55 55 / 57,5 60 60

2.SPP (Skill)
Barbell
A. Power clean and jerk – 50 repetitions for quality, in sets of 5 unbroken reps @ 30-40%1RM
Time cap. 7-minutes
Done in 6.26 @ 25 kg

Unilateral work
B. Turkish get up (with a KB) – In a 7 minute window, accumulate as many high quality repetitions as you can. Alternate sides on each rep.
Result: 21 reps @ 10 kg KB

3.Conditioning
WARM UP
A. Lunge and/or Thoracic Flow
B. Row/AB/Ski erg (your mix of choice) – 3 x 3 minutes, gradually increase pace
C. Row 4 rounds: 1 min on : 1 min off
Rounds 1 and 2 – low rate (<24 strokes per minute (spm)), gradually increase power
Rounds 3 and 4 – medium rate (24-28spm), gradually increase power

Main set
A. 2000m Row Time Trial
Total time: 7.56.6
500m avg. pace. 1.59.1/500 m
500m lap/split times. 1.58.4, 1.58.9, 1.59.4, 1.59.9
Avg. HR. 178
Max. HR. 189
HRR (HR recovery). 176
HRRD (HRR differential). 13

4.Cool down
A. Walk for 5 minutes or until your HR comes back down < 100bpm
B. Lunge and/or Thoracic Flow

Ilta: 90 min

1.Skill
A. Ring muscle up practice for 60 min
Progressions
8 muscle ups
B. HSW practice for 15 min

WOD:

Four rounds for time, of:

12 Burpees

24 Pushups

36 Squats

Row 250m