Skill 6x2 of
TGU
Strict pull up/ kipping technique/ muscle up

Finisher: ladder 10-1 sissy test style of
Swings (53/35)
Burpees

Front squat 5-5-3-3-1-1 (85#, 95#, 105#, 115#, 120#(fail))
Then,
21-15-9 for time of:
225#/155# front squat (55#)
Burpees to box jumps 24″/20″ (20')

Elliptical - 4 miles, 45 minutes, resistance 7

Kettle bell Swings - 1 set of 25, 12kg
Turkish Get-ups (the exercise I was trying to remember last night!) 5 on each site with 8kg weight

some links -

Get-Up #1 -

Get-Up #2 -

Kata - Jion

1 hour...

“Helen”

For Time

400m Run

21 KBS 1.5/1p

12 Pull ups

3 rounds

13:15. Held on to KB for all KBS. :)

1 Mile Run (not for time)
Bench Press 3 X Max Effort @ 75% 1RM- 155

10, 8, 6, 4, 2
Muscle Ups
Box Jump (40")
Time is only a priority if Rx

Modified:
60 Dips
60 CTB Pull Ups
30 Box Jumps at max height
Movement priority for modified

Run 5 miles (Merrifield route)

95lbs

40 deadlift
40 squat
40 sumo deadlift high-pull
40 push press
100 double-unders

21:05

sizable break between the 40s and the double-unders to clean up the rack and walk upstairs. The high-pulls took me forever.

goal was to do 90-92% of max at least 5 sets

225#
275#
275#
325#
335#
325#

Just installed the rings. Practicing muscle ups.

Score is the SUM total of max of:

Back Squat #255
OH Press (Strict) #175
Deadlift #355

Total: #785

They must be performed in order as listed and in one session.