Wide grip pull-up (strict form):
BW (88kg) x 12 = 1,056
BW x 9 = 792
BW x 8 = 704
TOTAL = 2,552

Towel Barbell Row
60kg x 8 = 480
70kg x 8 = 560
80kg x 8 = 640
TOTAL = 1,680

Bent over dumbell row (each arm):
32kg x 8 = 512
34kg x 8 = 544
36kg x 8 = 576
TOTAL = 1,632

Iso-Lateral D.Y. Row :
40kg x 8 = 320
80kg x 8 = 640
80kg x 8 = 640
TOTAL = 1,600

GRAND TOTAL = 7,464

Snatch deadlift + squat snatch 75% 1RM

3 Rounds
800 meter run (subbed to 1000m rows on rounds 2-3)
15 OHS 95
50 sit-ups

Coming off a pseudo-flu, I was concerned. Luckily, felt great once the workout started.

New minimalist shoes were AWESOME for squats, but feet are still getting stronger. Decided to sub the 1000m rows after round 1. No RX but whatever, still a good time.

PR dead lift 325# x 3 reps

3 Reverse HSPU on the minute for 8 minutes with 5 second range of motion. I dropped to the ground each time/ couldn't get back up from bottom. I really felt these in my triceps!

then I did part of Monday's endurance WOD

800m run
5 rds:
5 med ball cleans 14#
5 clapping push-ups
5 kb swings 1 pood
5 box jumps 24"
5 T2B
600m run
4 rds:
5 med ball cleans 14#
5 clapping push-ups
5 kb swings 1 pood
5 box jumps 24"
5 T2B
400m run

"Linda" for time:

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlifts at 1.5x bodyweight (190 lbs)
Bench press at bodyweight (130 lbs)
Power cleans at .75x bodyweight (95 lbs)

28:18 seems to quick, maybe i missed a round or something?

3 Reverse HSPU on the minute for 8 minutes with 5 second range of motion
then5 min rest followed by:
12 min AMRAP
5 Close Grip Pull-ups
10 KBS 1.5/1 pood Rx+ 2pood
15 Flutter Kicks L/R=1

================================
Alright! This was super awesome. A "reverse" HSPU is a 5 second focus on the ROM from full extension to the ground. Was superb!

AMRAP - 7 1/3 rounds. Really felt my grip going, this was taxing! I did the first 2 rounds with STRICT close grip pull-pulls (no kip) but that was it, after that I couldn't do it anymore (sad face). I did 1.5pood on the KBS for RX. Flutter kicks took me back to Army days, haven't done those in forever!

30 Clean & Jerk @50/35
60 Pullups
30 L Situp (bar)
60 H/O Pushups

Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second.

Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.