Sweaty

Metcon:

4 Rnds: 20 Ring Pushups, 40 Double Unders..Rest 5 Min...250m Row, 25 KBs (53lbs)...Result includes 5 min rest

Time - 20:15

1 hour of yoga

10-9-8-7-6-5-4-3-2-1
burpees
squat jumps
v-ups
dips

WOD
5min AMRAP each
A
10 Deadlift (225/155)
15 Box jump (20/24)
Rest 5 min
B
5 T2B
10 Push up
15 Wall balls (20/14)
Rest 5 min
C
10cal row
15 KBS (53/35)

RX. 3 rounds + 7 reps; 2 rounds; 3 rounds + 13 reps.

5 reps backrows

10 reps pushups - chest press machine { Hub-30lbs} { Tommy- 50lbs }

10 reps deep knee squats { Hub-30lbs } { Tommy- 30lbs }

as many sets as you can -- 10 mins

Tommy Gregg 11 sets

Hub 16 sets

49 renegade rows
thruster
rows
push press
hollow rock
bike
jump rope
hollow rock
toe touch
rower

Strength:
15min. to find
3RM power snatch touch and go (hice con 50kg pero no buena tecnica)
1RM Power snatch (55kg con mala tecnica)
WOD 13.1
AMRAP 13
30 burpees to the marc (tocar algo a 20cm en el salto)
30 power snatch 40kg/30kg (hice con 30kg)
20 burpees to the marc
20 snatch 60/40 kg (hice con 40kg)
10 burpees to the marc
Max snatch 75/50 kg (hice con 50kg)
(hice 120 reps)

Lift
4x3 press at 115lbs

Row: 35
Pull: 28
Row: 26
burpee: 25
Row: 28
abmat situps: 41

4 rounds of:
20 Air Squats
10 Box Jump (step up)s, 20 in
5 Power Cleans, 45 lbs