Bench Press: 4x4 of 70%of max...mine is 80lbs... last set did 10 reps.

Conditioning: 20/10 x8 rounds
Sit ups (shoot for 10 reps..did 10, 10 ,9,9 and 9 for the rest)
Kettle bell Thrusters (shoot for 5 reps..the first 3 dset did 5 after that only got 4 and the last set only got 3, Note to self, need to work on this, first time doing, form kindof suxed)
Airdyne..10 cals last 2 sets only got 8 cals
Pushups (shoot for 10.first set did 10, then 8 then couldn't get but 5 or 6 for the rest)
Wall ball 14lb ball (shoot for 10 did 10 then 7 then finished the last 3 with 5rep. but I did squat down far enough...I think)

1-3 splits on a minute

Tech:
C&J

Aloita tyhjällä tangolla, miehet lisäävät 5kg joka nostoon, naiset 2,5. Kun et 3 yrityksellä saa painoa ylös jää se paino tulokseksi.

Laske painosta 70%
2 AMRAP
C&J
Tulos on toistot

Push Press 5-5-3-3-1-1-1

then @ 70% of your new 1RM AMRAP in 5 minutes 10 Push Press 10 Front Rack Lunges

6x3 (65-85%)

4x: 400m run, 28 cal AB

Weighted Pull-ups
3-2-2-1-1-1-1-1
Used 20 pound weight; some weighted, some not

Bar Dips
10-10-10

Hammer strength pull-downs, 90 pounds each side:
10-10-10-10

Bent-over row, 95 pounds:
10-10-10

1 squatsnatch + 1 ohs

3 rounds of
Back squat 7-6-5