800m row
800m run
2Km bike
400m row
400m run
1Km bike

50 Back Squats in as few sets as possible (#225) 1 set 50 reps, aweful!

100 Pull ups in as few sets as possible. 2 sets 63, 37

Some side planks and planks

100 Ring push ups

21-15-9 for time:
Push-ups
Hollow Rocks

Wanted to add wallsquats, but my legs were still way too sore from Wednesday's "Around the World"

Weighted Dip:
- 20kg x 3, 24kg x 3, 28kg x 2

Body Weight Dip:
- 16, 11, 8

Preacher Ezi Bar Reverse Bicep Curl (lowering phase only, mate helps curl it up) immediately followed by Preacher Dumbell Bicep Curls:
- 37.5kg x 3 + 12kg x 8 x 3 (each dumbell)

Seated Barbell Tricep Press:
- 20kg x 5, 25kg x 5, 25kg x 5

Seated Dumbell Hammer Curl:
- 18kg x 4, 14kg x 8, 10kg x 12 (each dumbell)

Hang Clean:
- 20kg x 5, 40kg x 10, 60kg x 10

1st Ring MU!!

Power Snatch 1 RM

50 Back Squats in as few sets as possible (125lbs) 4 sets 10, 15, 15, 10
100 Pull ups in as few sets as possible. 5 sets 25, 30, 20, 22, 3
3 min plank
50 Situps

AMRAP in 20 min of:

400m run/ 600m row
10 L Pull-ups
15 Good mornings 45lbs/35lbs
20 Sit-ups with 25lbs/15lbs plate

For time:
1 mile Run
100 Pull-ups (5)
200 Push-ups (10)
300 Squats (15)
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

"Tabata Bliss"

Tabata Double-unders
Tabata Pull-ups
Tabata Box jumps, 24" / 20"
Tabata Ring Dips

No rest between tabatas. Post the sum of the lowest score from each of the four tabatas