15 db strict press
400 m run
15 db push press
400 m run
15 db push jerks
400 m run

not as prescribed. I should have used 25 lbs but my shoulder was hurting.

5 Thrusters 95lbs
7 Power Cleans 95lbs
10 Sumo Dead Lift High Pull 95lbs

AMRAP 20 minutes

500m row, then:
30 back extensions
30 slam ball
30 24" box jump
30 ab mat
30 double unders
30 lunges
30 push ups
30 pull ups
30 burpees (thanks Brian!)

This one was a little harder than expected. The burpees on the tail end were rather vicious. It was a fun rainy day workout for sure.

Yoga + Chocolate with David Romanelli

Yoga + Chocolate with David Romanelli

AMrAP
20min

10 Burpees
10 Pull-up
10 Sit-up
10 Squat
10 kurzhantel bizeps
10 kurzhantel trizeps
10 wallballs

Murph (Modified)

Result: 00:28:01

5-5-5-5-5 squat clean (managed 135 lbs)

then…

3 muscle-ups - scaled using Muscle Up Progression
5 squat cleans @ 75% 5 RM (105 lbs)
7 burpees

3 rounds

60 Bar Facing Burpees
30 Overhead Squats @ 120lbs
10 Muscle-Ups

AMRAP 10 minutes

100 Pull ups w/green band

100 Push ups

100 Abmat Sit ups

100 Squats