10 RFT (5 each)

One partner keeps doing: 10m PROWLER pull and push the PROWLER back again (20kg plate on PROWLER)

The other partner does:

• 200m Row
• 10 burpees over the rower
• 200m Row

*And Then switches. So Bogh get 5 rounds on the rower, and 5 rounds on the PROWLER)

Hang Power Clean

3X95, 3X95
3X105, 3X105
2X115, 2x115
1X125, 1X125

worked on double knee bend

5rnds

10 fronts squats @ 95#
5 ring dips
30 Double unders

13:15mins

Snatch with broomstick

Drills: whole series

400m run

twice the following:
pull-ups x 20
swings x 30
squats x 40
sit-ups x 50
du's x 60

400m run

24:52

Squat 3x3

3x 155
3x 165
3x 185

5rnds

Deadlift x 5 @185#
Burpees x 10

6:59

Mobility:

Banded shoulder mobility X 2
Thoracic spine mobility

Strict Press 3x3

3x 85
3x95
3x110

Ring push ups: 5 on the minute x 10minutes
Lying tricep extension X 50 @12#

5rds
10 Hang Cleans 135#
50 Double Unders

Rest 3min

Tabata Push ups

19:32
67 Push ups

Sprint Intervals:

2x300m - 58, 51
3x150m - 22.4, 20.69, 20.99
2x100yds - 12.69, 12.35

2012 Games Sprint Shuttle:

50 yds up and back, 100yds up and back

Time: 00:55 (did this at the end of my workout)

Back Squats:
-3 @ 80% of 1RM
-3 @ 85% of 1RM
-3+ @ 90% of 1RM

Metcon, for time:
-21 front squats (135/95)
-18 HSPU
-200m run/row
-15 front squats
-12 HSPU
-200m run/row
-9 front squats
-6 HSPU
-200m run/row

Squats: 195(3), 205(3), 220(3)
Metcon: 14:45 - Front Squat at 135. Used an ab mat for the first round of HSPUs and then had to work in some negatives over the next two rounds.

(5) Power Cleans @ 135#/95# EMOTM For 5 Minutes
Rest 1 Minute
(4) Power Cleans @ 155#/110# EMOTM For 5 Mintues
Rest 1 Minute
(3) Power Cleans @ 185#/130# EMOTM For 4 Minutes
Rest 1 Minute
(2) Power Cleans @ 205#/145# EMOTM For 4 Minutes
Rest 1 Minute
(1) Power Clean @ 225#/160# EMOTM For 3 Minutes

Double unders
Kipping Pull ups
Clean and Jerk