Performance and fitness

For time, complete:
50 Wall Ball Shots (20/12 lbs)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-ups
10 Man-Makers (45/30 lb DBs)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Wall Ball Shots

22:11. Brutal. Man-makers are the worst!

Performance

A.
Five sets of:
Back Squat x 2-4 reps

Rest 2-3 minutes

165, 185, 205, 225, 255

B.
“The Chief”  18+6. Not a PR but pretty good.

Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Performance

A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds

Snatch complex instead. Worked up to 56kg.

B.
Three rounds for time of:  10:11
95/65 lb Shoulder to Overhead x 20 reps
Row 500 Meters

Performance and fitness

In five minutes, complete the following:
Row 500 Meters
Run 400 Meters  subbed 30 calorie airdyne
Double-Unders x Max Reps  subbed 32kg swings alternating with sit-ups
Rest exactly five minutes.
Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

38, 35, 36, 32 Foot still trippin' so no running or jumping.

Performance

A.
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

65.5 lbs. PR.

B.
Complete as many rounds and reps as possible in 10 minutes of:  5
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Run 200 Meters  airdyne 35 seconds

Performance

A.
Take 15 minutes to build to a 1-RM Clean & Jerk

Not my day. Left heel/achilles bothering me. Only hit 95kg.

B.
Five rounds for time of:  8:40
135/95 lbs Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps subbed 10 kb swings.

Should have done fitness.

Performance

A.
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

Worked on cleans instead. Got up to 100kg.

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg) (32kg)
Rest 2 minutes

50, 50, 50, 48, 48

Performance and fitness

A.
Four sets of:
Dumbbell Walking Lunge x 20 steps 24kg kettlebell
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
Rest 90 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar
20 Air Squats
100 Meter Run

9+27 with Mike. Toes to bar were good