For time,

4 rounds

8 Floor wipers 115/85

8 Burpee box jumps 24/20

8 KBS 2/1.5p

8 Goblet squats 2/1.5p

8 Ring dips

8 Power snatch 115/85

E2MOM x 6

15 cal air bike
10 push up

6 min rest

E2MOM x 6

15 cal row
12 DL w/ 2 kb (32kg)

B ball 1 hour

7 rounds for time

7 Box Jumps- 24"
7 Ring Push Ups
7 American Kettlebell Swings- 2 pood

135
155
175
195
195

spent 4 hours moving ridiculously heavy copper stock. I'm counting it as a workout.

■Hang snatch (above knee) - 70% x 3 x 4 @ 75#, 75#, 85#, 85#

■Push Jerk - 78% x 3 x 3, @ 115 #
81% x 3 x 2 @ 125#

■Back squat - 86% x 4 x 5 @ 155#, 155#,155#, 175#, 185#

■Weighted sit-up - 3 x 10/sit-up to stand - 3 x 10

(% 1RM, reps, sets)

100 burpee pullups

Done in the school weight room with the bar at fingertip height, wasn't feeling the best

Outdoor

80ft lunge
40 pushups
40 double unders
20 knees to elbow
10 towel pullups
40 18inch box jumps
40 ohs 45lbs
10 tuck pullups
40 sit ups