Spend 10 minutes practicing a gymnastic skill(s) of choice(handstand, muscle up etc.)
then:-
In 15 minutes, complete as many rounds as possible of:
7 Power Cleans @ 45kg/30kg
7 Thrusters @ 45kg/30kg
21 Double Unders
Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 55kg/35kg.

Result:- 6R + 7 (40KG Barbell, Skips x3)

21-15-9
Power Cleans
GHD sit-ups

OH Squats Light Focusing on form

5-5-5-5-5

55,65,75,85,95#

500M row x2
3min rest between row

1:40
136

Push jerk practice

-then-

1a) 3XME UB Ring Dips – rest 30 sec.
7-4-4
1b) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
25-25-25
1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
95-95-95
1d) 3X5 Clean Hi-Pulls (chest height) – medium/heavy, rest 30 sec.
115-125-125

reverse order

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

95#

Back squats:

5 x 225
5 x 265
3 x 295

Workout:

3 rounds
- 400m row
- 15 OH Swings (70lb)
- 10 front squats (155)
- 5 burpee box jumps (30")

15:12

30 Box Jumps
3 Planks
20 P-Ball Walkouts

3 rounds
8 Rotary Leg Raise
10 Push-Ups
12 Incline Press
50 Running Mans

Men's league ice hockey - my last game... we lost in the championship. I got in a fight and won of course.

21-15-9
Deadlift 100kg
HSPU
Subbed 20kg dumbell push press

Five rounds for time:

12 Deadlifts
9 Hang Cleans
6 Push Presses