Baseline: Pre-SOP and box breathing, then ROM Drills. Row 250m, 30x push ups, Row 250m, 15x KB clean + thruster
35#

Strength: Bench press – Warm up then, 75% x 5 reps, 85% x 3 reps, 95% x 1+ reps.
155#x5, 175#x4, 195#x3

Stamina: Chipper, not timed: 30x Bench Press (135#-185#/95#-125#), 100x elevated push ups (feet elevated on a box), 50x KB Swing (35#-45#)
135#x 17, 5, 8;
21, 16, 17, 14, 12, 11, 9
35#x 50

4rft

15 ring rows on box
10 box jump overs
5 power cleans @100kg
1 rope climb

Back squat 1x20 @130#
Bench press 3x80%, 2x85%, 1x90% (95, 100, 110#)
3x85%, 2x90%, 1x95% (100, 110, 115#)
3x90%, 2x95%, 1x100-105% (110, 115, 120#)

For Time
Run 1 mile
100 II unders
90 box jumps (24/20")
80 burpees
70 air squats
60 GHDs
50 KB swings (53/35#)
40 walking lunges
30 pull-ups
20 HR push ups
10 T2B
Run 1 mile

Strength
Overhead Squat
5 sets of 2 @ As Heavy As Possible (45)

Conditioning
“Nancy”
5 Rounds
400m Run
15 Overhead Squats (15)

KBS Run Thrusters

"Omar"
10 Thrusters (95/65)
15 Barbell-facing Burpees
20 Thrusters
25 Barbell-facing Burpees
30 Thrusters
35 Barbell-facing Burpees

RX. 68#. Barbell-facing burpees sucked - killed my legs more than I thought they would. Did 3-4 thrusters at a time. Was stopped mid-workout by a chatty stranger.

Feeling good recovery-wise with post-workout whey protein. Barely felt sore at all after yesterday's deadlifts. Normally my ham's would be super tight.

3 Rounds for Time of:
20 Bosu Ball Squats (round part on bottom)
200m Sprint (read: light jog)
20 DB Renegade Rows, Each Arm (38.5 lbs each, no pushup, just the rows)

Afterwards:
Tabata Planks (20s on/10s off for 8 rounds)

Had Susan help me with some handstand stuff. Worked on falling towards my back and rotating on my hand to land on my feet. It went pretty well. I'm gonna try doing handstands mostly without a wall now.

A. Power Snatch - 1.1.1; high paused hang, just below knee cap, floor; rest 2 min x 5
SCORE: 135, 135, 135, 155, 155
B. PC TnG Cluster - 3.3.3 x 3; rest 2 min
SCORE: 185, 195, 205
C. 100 TGU for time - 1.5 pd/1pd
SCORE: TBD

Notes:
- work on hip speed for PS, not load
- 10 sec b/t clusters for PC, try to increase load per set
- if you fail on PC TnG sets, terminate set and start over after 2 min, do not count that set
- work on pace and rhythm for TGU - bench mark test
- record loads and time

Burgener warm-up

WOD:
30s On/30s Off Tire Flips for 100m.
Used the biggest tire they had teamed up with Rick alternating every 30 s. It was a little more than 100m, but we split it so I ended up doing probably like 70m. My backs pretty tight afterwards. I'm thinking I started rounding my back towards the end.

Cash-out:
5 Minutes max Burpees
Did 62 reps

L. Hamstring hasn't bothered me the past 2 days. I might stop wrapping it.

3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)
1st iteration (of 3) in this Wednesday primer. Set the baseline today.