500 Air Squats / 250 per person
400 Kb swings / 200 per person
300 20lbs Slamball / 150 per person
200 Push-ups / 100 per person
100 Cal air dyne / 50 per person

Partner with The Handyman...

Sprint Intervals:

60m (flying) - 8x60m - on track - all done between 7.2 and 7.7 - finished with hurdle jumps

20min E2MOM alt between:
5 x strict press
5 x thrusters

yht 25 of both

Back Squat 12.9.
1 x 8 @ 65%
1 x 8 @ 75%
1 x 6 @ 85%
1 x 4 @ 90%
Rest 2-4mins

1RM Back Squat
1RM Strict Press
1RM Dead Lift

Results:

365# BS PR
210# SP PR
365# Dead

Need to work more on my deads but they have improved :)

Skill
Snatch - 50kg
C&J - 50kg
Half - Tabata Hollow Rocks
5 minutes of HS walk practice
3x15 Weighted Pushups on Dumbbells 10kg (45s rest)

Strength
5x1 Deadlifts
(120kg - 130kg - 140kg - 150kg - 160kg fail)

Thrusters pullups 7min AMRAP
3 thrusters
3 pullups
6 thru
6 pullups
9 thru
9 pullups
...
...
7mins AMRAP

2 erää pyörimistä. Kättä testaillen.

For time:

25 Back Extensions
20 Push press, 95 pound
20 Hang power clean, 95 pound
30 Sit-ups
30 Kettlebell swings, 45 pound
20 Bar dips
20 Pull-ups (48 pound assist)
50 Walking lunge steps

Four rounds for time of:

Run 400 meters
24 pound Overhead squat, 15 reps