CLEAN COMPLEX
Power Clean + Hanging Squat Clean + Split Jerk

I did 145#

B O O M ! !

7 Rounds

20 american swings (45lbs)
10 Ring Dips

Squat 5x5 (125 lb)
Overhead Press 5x5 (60 lb)
Deadlift 1x5 (135 lb)

up to 60lbs x 2 farmer carry, rowed and needed Josh's help to flip tires. real heavy.

"HELEN"
3 Rounds
400 M Run
21 KB Swings (53#35#)
12 Pull ups

I used a 44# Kettlebell... took me 12 minutes 41 seconds

3 total rounds, spending 1 minute at each station and performing max reps:
24" Box Jumps
33lb DB Thrusters
Push Ups
35lb KB Swings
Tire Slams
REST

Mobility:
Voodoo wrap left knee, voodoo wrap left calf (got a real bad cramp while sleeping), rolled out both hamstrings.

"IKFF Fitness test" (whatever that is)
All moves done with a 45lb KB:
100 SA KBS
16 SA Push Jerk each arm
30 SA KB Snatch each arm
30 Goblet Squats

Did 30 sec L-Hang after

Mobility:
Worked the hip with spiderman stretch with banded distraction and pigeon stretch. Also did some shoulder stretching.

Deadlift 1-1-1-1-1

185-205-215-225-235

21-18-15-12-9-6-3

Wallballs 20/14

Ring dips

After even rep rounds(18,12,6)- Run 400m

After odd rep rounds(21,15,9,3)- Run 200m
wallballs getting better, dips getting worse.

50 DU
50 burpees
50 WBs (14#)
50 good mornings
50 push press (45#)
50 AM sit ups
50 walking lunges
50 KBS (35#)
50 jumping pull ups
50 BJs (20")
=22:12