170 x 5
190 x3
215 x 1+

3 sets of 10 reps Unbroken

High Hanging Cleans

last set 8 then 2

3 sets of 10 reps Unbroken

High Hanging Cleans

14:41

5 HSPU
10 Pistols
15 Pull-Ups

TC: 20 min

Bear Complex - 20kg

OH Squat:
- 30kg x 10
- 40kg x 10 x 3

Squat Snatch:
- 30kg x 10
- 40kg x 4 x 2

Barbell Upright Row:
- 40kg x 5

Hang Clean:
- 40kg x 10

1hr of Pilates

For time

3 rounds

10 Pull Ups
20 Strict Push Ups
30 Sit Ups
20 Ground to Overhead @40

Prescribed as 4 rounds but scaled to 3 rounds

5-5-5-3

Skill: Pistols

Then;

“Mary”

20 min AMRAP

5 Handstand push ups mod@ dips with purple band

10 Pistols Rx

15 Pull ups mod@ RR for torn hands

Modified the sh*t outta this except my pistols were RX... It was great to try those in a workout.
I did 7 rounds + 15
so 80 pistols!

Strength:

Squat Cleans - 2x135, 2x155, 2x175, 2x195, 2x205, 2x215, 2x225, 2x230

Metcon:

21-15-9: Sq Cleans (135lbs), Ring Dips

Time: 8:25

Other: 2x250m Row - :45, :43