5x5 Front Squat @ 230

5x5 Strict Press @ 140

4x - 10 Jack-Knives, 10 HeadCutter/Halo's @ 30#, 10 Bag Swings @ 15#

5x - 5 Strict, Neutral Grip Pull-Up, 5 Dip, 5 Push-Up Rest 30s between

2x10 Back Extensions

Accumulate 2 minutes in L-sit hanging from pull-up bar

then,

Accumulate 2 minutes in superman hold

then,

“Death by Thrusters”

rd 8 + 4 (95#)

During the gold medal hockey game:

• Foam roll the whole game
• 5 pushups each whistle

1. Tabata
   K2E
   Box step-ups
   Row
   S2O @ 80#

2. EMOMx15
   First 5 minutes: 4 Power Snatches - No TnG, work good position off the floor
   Second 5 minutes: 2 Power Snatches (no TnG) + 2 TnG Power Snatches - maintain good positioning
   Final 5 minutes: 4 TnG Power Snatches - make 'em pretty.

3. Run 5k

During the gold medal hockey game:

• Foam roll the whole game
• 5 pushups each whistle

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Standard squats

21-15-9 Reps of:

Deadlift #225
HSPU
Red Band Push Ups

Done fasted.

Combination of Qigong and Bio-energetics for about 45 minutes.

Did a bone marrow clense as well as winter kidney qigong.

1hr15m with Schmoops

185, 195, 205 (miss)