• 3-3-3 of:
BB Front Squat
3RM
90% 3RM 3-3 reps

2x2x[1+2]@barbell, 3-4x[1+1-2]@82-87%, jerk-%, rest btw sets 2min

Three rounds, 21-15- and 9 reps:
95 pound Thruster
Pull-ups

Frog Flow video + Thoracic Flow video

120 min

1.Own skill
A. Bfly pull up practice for 15 min

2.JG PP 19.7.2018
B. Capacity
- 3 minute AMRAP of butterfly pull-ups in sets of 3 only
- Small butterfly pull ups, total of 7 sets = 21 reps

Rest 3 minutes

• 3 minute AMRAP of kipping TTB in sets of 3 only
• Total of 13 sets = 39 reps

C. Accessory, 3 rounds:
- 10 support swings
- 10 bottom of dip swings
- 20 LYTP

3.Conditioning
A. 0:00-10:00
2-4-6-8-10-.. Shoulder to overhead 35kg
10+10m Double KB Walking lunge between sets - 16 kg
Result: 3 clean & jerk @ round of 12

B. 10:00-15:00:
Heavy single in Clean
Result: 60 65 67.5 kg

15:00-18:00 Rest

C. 18:00-23:00:
5min AMRAP:
6 Thrusters @ 35kg
10 KB Swing
- All out!
Result: 5 rounds + 2 thruster = 82 reps

Shoulder press
4x4r
2 reps in the tank.
Rest as needed.

10 AMRAP

9 C2B
6 alt. single hand devils presses
3 sHSPU

Pre-WOD
- 7x3 Bench Press 80% of 1RM (175#)

WOD - 8 Tabata Intervals of Each:
- Row: Total Meters
- Push Ups: Total Reps

818 Meters
57 Total Reps

Happy to build some mental tenacity and push through some moments of wanting to throttle back on the tabata rows. Working to deal with those "want to quit" moments better and also up my efforts overall. Arms toasted for Push Ups, but reps were reputable reps! :)

Back squat 4 x 3

For time:
- 1000 m run.
- 90 Wall Ball shots (9/6 kgs).
- 80 Medball sit-ups (9/6 kgs).
- 750 m run.
- 60 Kb Swings (24/16 kgs).
- 50 Knees to Chest.
- 400 m run.
- 30 Box jumps (24"/20").
- 20 Pull ups.
- 10 Burpees over the medball.