A. 1min Rack hold heavy 90kg, B. 1min Row 250m, C. Rest

1 Mile Run (not for time)
10, 8, 6, 4, 2
Muscle Ups
Box Jump (40")
Time is only a priority if Rx
Modified:
30 Dips
30 CTB Pull Ups
30 Box Jumps at max height 32"
Movement priority for modified

Bench Press 3 X Max Effort @ 75% 1RM,
95# 4-4-3 - Probably should have done this before the pullup/dips!

Post - Tabata situps, 4 rnds weighted 15#, 4 rnds regular, 10

Hero wod

30 rounds for time of:
5 Wall ball shots, 20 pound ball - Can't throw balls against wall, 5x 45 lbs thruster instead
3 Handstand push-ups - Started with head to floor, but after 5 sets, used two plates to shorted the distance traveled
225 pound Power clean, 1 rep - Started with 185 lbs, too close to my max. After 4 sets, reduced to 135 lbs

The handstand pushups were the hardest. The area was a mess of sweat and chalk after I was done. You know it's a great workout when you sweat through your clothes and have rust stains on your shirt.

Dead lift 5rm
Strict pull ups 3xmax
+
10rft
3 power cleandrink @ 50kg
30m farmers Walk 32kg KB

WARM UP
A. Mobility
- Ball: Feet
- Foam Roll: Quad > IT-Band
- Couch Stretch
B. Dynamic Warm Up
- POSE Run Drills
C. Burgener Warm Up & Skill Transfer Drills

WOD
3 rounds for time:
- Run 800m
- Rest 2 min

Time: rd 1- 2:54, rd 2- 3:20, rd 3- 3:25 - Total: 9:40

After Party
-1r max Power Clean
225lb (PR)

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Because my Power Cleans are terrible, I scaled this down to 135lb. As for Handstand Push-Ups, I'm still not beyond handstands, so I scaled this down to 3 Pike Push-Ups.

I did 15 sets, and then decided to work on my Power Cleans some more. I worked up to 165lb with my Cleans, dropped to 115 and did 5x5, then dropped to 95 and did a few more sets of 5. Really worked on my technique, was pretty smoked by the end.

Handstands and push-ups need to be a staple of either warm-ups or skill work from this point forward.

A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds
135x8, 145x6, 155x6, 155x4, 145x6

Pull-Ups x Max reps Rest 90 seconds
Here I focused on lowering slowly, as well as the kip - didn't really focus too much on reps. This needs to be skill work at least one day a week now!

B. For time: 24/16 kg
Kettlebell Swings x 50 reps Hand-Release Push-Ups x 25 reps
Kettlebell Swings x 40 reps Hand-Release Push-Ups x 20 reps
Kettlebell Swings x 30 reps Hand-Release Push-Ups x 15 reps
Kettlebell Swings x 20 reps Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 10 reps Hand-Release Push-Ups x 5 reps
Here, I only used 20kg, as we don't have a 24kg kettlebell at our gym. For the first set, I was able to do 20 consecutive, but then broke it down into sets of 10. For the Push-Ups, I tried to maintain sets of 10 at the very least.

I was able to get through all of it, I just had to really pace myself.

10 Min AMRAP

10 Mtn. Climbers (4 count)
15 KB Swing #53
20 DU's

4+23

Warmup:
3 rounds:
* 10 second wrist stretches
* 10 second samson stretch
* 10 push ups
* 10 GHD
* 5-8 dips

"Heavy" Legs:
* OHS (95,115,135) x10 - could go heavier, but I don't want to drop the weight with no bumper plates.
* Back Squat (205,275,315) x10
* Deadlift (225,295,345) x5 - could go heavier, but my form breaks down. dont want to hurt myself.

Tabata This:
* Tabata Pull-up (40+ reps)
* Rest 1 minute
* Tabata Sit up (70+ reps)
* Rest 1 minute
* Tabata Push-up (60+ reps)
* Rest 1 minute
* Tabata Squat (115+ reps)
* Rest 1 minute
* Tabata Row (1000+ m)

Lost count on all, but I know I did more than what I posted above. I should have done more, but doing this by yourself, it is easy to rest longer than you should...

Push-ups the hardest. Pull-ups not that hard, but I didn't have any chalk. Hands were slipping. Legs were on fire during the squats after I lifted legs.

Haha, shocker in The Den today. 45 minute amrap, first round is 5 reps, add 5 reps every round, push ups, burpees, straight leg sit ups, diamonds, lunge jumps. So 5 of each, then 10 of each, then 15 of each and so on. Got fooking spicy from 15 on😫😩. Killer. Completed 56 reps of the round of 40. 756 total reps.