21-15-9
Deadlift @ 60% of 1RM
Burpee box jump 24/20
09:23

3 rds
Toes to bar
1 min plank

Lights were off & I have problems seeing the box. Just happy to work out today.

Warm Up: 2 Rounds of:
Ulti­mate Stretch
Inch Worm
Bear Crawl
Crab Crawl

Strength: 2 Rounds of Death By:
a.) Squat Hold
b.) Hover

Work: 150,120,90, 60, 30 Jump Rope
50, 40, 30, 20, 10 K.B. Swings

21-15-9 with a run in between rounds:

200 meter run
Air squats
Pushups
Ring rows

Strength

Back Squat:
1x10 @ 60%
1x8 @ 70%
1x6 @ 75%
1x4 @ 80%

Front Squat:
1x5 @ 60%
1x5 @ 70%
1x5 @ 70%
1x5 @ 70%

Conditioning

5 DB Clean and Jerks (R)
5 DB Clean and Jerks (L)
10 Pistols

20 minute AMRAP

SHOULDER PRESS CHALLENGE 35lbs 10xs

3 ROUNDS

400m Run

25 Wallball 20/14

15 KBS 1.5/1pood

5 L-Pull-ups/ band pull ups the 5 t2b

500 m row
10 x ring dip
5 x squat clean 60 kg
20 x pull ups
5 x push press 60 kg
30 x push ups
5 x power snatch 60 kg
40 x box jump
5 x OHS 60 kg
50 x DU
500 m row

For time:
225 pound Deadlift, 21 reps 135 lbs.
50 Squats
135 pound Push press, 21 reps 95 lbs.
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

3 rounds for time of:
21 front squats @ 95#
40ft handstand walk (handstand against wall and alternated hands touching shoulders)
30 ghd sit-ups (abmat sit-ups for first 2 rounds... ghd's were occupied)
40ft handstand walk (above mentioned sub)

SHOULDER PRESS CHALLENGE

3 ROUNDS

400m Run

25 Wallball 20/14

15 KBS 1.5/1pood

5 L-Pull-ups

Shoulder Press Weight 95lbs x 10

3Rds @ 14:45. Not as I envisioned it, but oh well. Should have been around 13:00.

Run backwards 100 meters and then Sprint forward 100 x4.
100 double unders or 50 tuck jumps.
100 abmats situps
30 kettlebell swings 1 pood
20 tire jumps.