20 Pull ups (6 in a row:) )
45 squats (50 kg)
15 kb one arm press

20 Pull ups (6 in a row:) )
45 squats (50 kg)
15 kb one arm press

15 Pull ups
15 turkish get ups
15 One arm kb press (12 kg)
Cardio for 10 minutes.

100 Burpee Challenge Day 53

GHDs - 5x10
DUBs - 6x30
Deadlifts - 5x225, 5x315, 5x365, 5x405, 5x435
Back Squats - 3x185, 3x225, 3x275, 3x315, 3x345, 3x355, 2x375

-Buy In-
Push Jerk 3-3-3
135-155-135, went back down to 135 to focus more on technique

WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
- Burpees killed me. did sets of 10 up to 40, then it was down hill after that. Legs pretty tired from last night's 5mi tempo run.

-Cash Out-
5 Heavy Russian Swings On the Minute for 5 Minutes
70, 75, 85DB, 100DB,100DBx10

Lift: deadlift 5-5-5

WOD: Emo Tabata Diane

Deadlifts 225/135
HSPU

Alternating between the 2 exercises; 20 seconds of deadlifts, 10 seconds of rest, 20 seconds of HSPU, 10 seconds of rest for eight rounds. Score is total reps.

Lift: Thruster 10-8-6-4 as warm-up

WOD: Rahoi

12 box jumps
6 thrusters 95/65
6 bar facing burpees

AMRAP 12 min.

For time;

500m row

Then,

30-20-10

Hang Power Cleans 95/65

Pull ups

KBS 1.5/1p

Burpees

5 mi tempo run, 7 mi total on Montour Trail
Time: 58:29
Avg Pace: 8:21
Elevation: 339ft
Calories: 1,012

1mi Warm up: 9:24
1st split: 7:59
2nd: 7:48
3rd: 7:39
4th: 7:44
5th: 7:37
1mi Cool down: 10:17