Ran full 5K
421 calories
Pace 11:50
Speed 5.1

Back at it after being sick for a week...

Week 1
Deadlifts 5 x 250# / 5 x 290# / 4 x 340#
Press 5 x 140 / 5 x 160 / 5 x 180

WOD

100 – 90 – 80 – 70 – 60 double-unders
after each set of DUs:
200m run
5 handstand push-ups
15 squats

5 rounds of
500m row
15 x bench press 60kg.

For Time:

50 Box Jumps
50 Jumping Pull Ups
50 Kettle Bell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press - 45 lbs
50 Back Extensions
50 Wall Ball Shots 20 / 14
50 Burpees
50 DU / 100 Singles

Shoulder Press Lift-9

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups

Sit Ups

Push Ups

Air Squats

Count Total reps from all exercises.

Pull ups sucked, only got like 29. Otherwise I didn't do too badly. Liked this one because the changing of movements meant nothing got too burned out.

3.2 Miles RX With obstacles
25 DU / 50 Singles
25 Abmats
25 Push Ups
25 Air Squats
100 Ft Lunges

Push Press 135 / 75
Pull Ups - Green Band

Week 1
5x65%
5×75%
5x85%

2-3 rounds:

15 snowangel
12 box jump
9 strict ttb / leg raises

2 min AMRAP
Dead lifts (135/95)
Hang clean
Push jerk
1 min rest in between movements

85#
DL: 56
HC: 19
PJ: 11