1.07 mile run 9:08
8:34 min/mile

Then:

3 RDS
15 GHD Bench Press 45# @mod Regular Bench Press
25 Back Extensions
800m Run

AMRAP in 15 Minutes
5 Burpees
10 Box Jumps 30"
20 Double Unders

4 RONDAS
12 Thrusters
5 Bar Muscle Ups

3 Rounds for time:
10 Power Cleans (105)
15 Kettlebell Swings (1.5pd )
20 Box Jumps (24")
25 Wall Balls
30 Double Unders

I scaled the Power Cleans up to 135lb, and had to break them up into smaller sets. I used 55lb for my Dumbbell Swings, and broke these up as well. I was barely able to string together some Double Unders - probably because my legs were smoked!

3 rounds for time:

21 Box jump burpees 24"
15 KB swing #53
9 Ring Dips

21-015-9

Thruster

Pull ups

Then ran 1 mile in 7:50

3 Rounds:
16 Pistol
3 Push Press
(hice 50 60 70kg (1 y la segunda falle))

For Time
25 Pull-ups
40 “Over the rig” Wall balls (20/10lbs)
25 Pull-ups
20 Squat clean thrusters (60/42.5kg)
25 Pull-ups
10 Burpee deadlifts (120/85kg)

work-home

work-home