AMRAP in 1 minute each of pull ups, pushups, and situps
Repeat for 4 rounds recording total reps

222

Did strict pull ups at home

Snatch Technique and skill work
Weights from empty bar to 135lbs.

45+ Miles Total

15 Kayak in Colorado River
26 Mountain Bike
4+ Trail Run (250ft rappel plus 50ft rope climb)

For Time: 21-15-9

-Power Clean(135/95)
-Ring Dip

Did #65 power cleans. Assisted ring dips with the band.

1K Row
50 Kettle Bell Snatches, 26# (15#)
750m Row
35 Kettle Bell Snatches
500m Row
20 Kettle Bell Snatches

Day 9
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Sumo Squats 3 sets x 5 reps
15 -> 50.0 kg

Bench Press 3 sets x 5 reps
13 -> 47.5 kg

Deadlift 1 set x 5 reps
1 -> 87.5 kg

ready for +2,5kg

Day 9
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Sumo Squats 3 sets x 5 reps
15 -> 60.0 kg

Bench Press 3 sets x 5 reps
15 -> 85.0 kg

Deadlift 1 set x 5 reps

5->125.0 kg
1x5
ready for +2,5kg

A: 20-30 DU, B: 10 db snatch 22,5/15, 10 steps walking lunges with db overhead.

10 minute AMRAP

10 SDLHP @ 40 kg (40/30)
7 Invert lateral bar burpees

EMOTM, for 10 minutes
30 second plank
5 burpees

2 minute rest, then
EMOTM, for 10 minutes
5 pullups
10 pushups
15 air squats

AT HOME -I finished all rounds. Usually @15-20 left in each minute. 1 leg on chair for pullups. Full pushups.