First time back since the 9,000 rep adventure of November. I will be concentrating on main lifts and starting slowly to add weight. Crisp movements and getting my body used to that again.
I started messing around with the bar with doing the following movements:
Power Cleans, press, push press, push jerk, and then I was doing sets of 8-10 front squats.
My wrists were hurting quite a bit. Not used to that ROM or weight in that position.
bar (45), 65, 95, 115, 135 x 4
Good overall.
I was tightening up in back and shoulders of course. I did stretch out quite a bit and was tight all over.
Good 1st day back to normal CF stuff.

5 rounds of the triplet
5 each side rotating from ground to overhead away from the body using the landmine
5 each leg, Bulgarian split squat with dumbells
8 weighted lower back extensions

maximi mave rästi

3 rounds:
10 pistols alternating
6+6 kb snatch 24 kg
20 m waiters walk 20 kg

Podipilding

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 3111
Station 2 – Stationary or Ring Dips x 15 reps @ 2111
(use assistance if you are unable to keep this tempo for the full 15 reps)

B.
In teams of two, alternate sets to complete four each of:
20 Russian Kettlebell Swings
Run 400 Meters

C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2111
Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Goblet Squats
100 Meter Run

COMPLETE AS MANY REPS AND ROUNDS AS POSSIBLE IN 20′ OF::

100 Double Under
80 Box Jump Over 60/50 cm
60 Pull Up
40 Hang Squat Clean 60/40 kg
20 Burpees

Focus: Pull Up & Bar Muscle Up Skill Work (15 Minutes)

Metcon: 5 Rounds:
- 200M Run
- 5 Sumo DL – L1 155/105, L2 205/135, L3 225/155
- L1 - 10 Ring Rows, L2 10 Pull Ups, L3 10 C2B
- 15 Sit ups

Score = Time

14 min am rap
50 skips
25 kb swings
20 push ups
15 sit ups

4 min rest

8 min amrap
50 skips
20 kb squats
20 kb lunges