Thursday

5 min max handstand walk  (~28 yds)
3 min rest
5 min max walking lunge  (137 yds)
3 min rest
5 min max bear crawl  (150  yds)
3 min rest
5 min max ground to overhead  (20)

Weight - 185
Sleep - 7+

Wednesday

20 min AMRAP
18 box jump 24"
15 T2B
12 pullups

5 rds plus 2 T2B

Weight 186
Sleep ?

Thursday

For Time-
200m Row, 40 H2H KB Swings (16kg), 20 one armed OHS (16kg) (20 each arm)
400m Row, 30 swings, 15 OHS
600m Row, 20 swings, 10 OHS
800m Row, 10 swings, 5 OHS

18.23

Weight - 186
Sleep - not good

Wednesday

AMRAP in 7 minutes of:
-3 Squat Cleans (135/75)
-2 Shoulder Press (115/65)
-1 Tire Flip
then,
200 Double Unders for time
5 rds plus 2 press - I did the last 2 rds with a push press

3.00 for the double unders.  85 in a row.  104 in first minute. PR

Weight 187
Sleep - 7+

Tuesday

100 KB snatch @ 24kg
6.22
4 min rest
100 KB clean and press @ 24kg
10.42
4 min rest
8 rds of tabata roman twist with 16kg KB

Weight - 187
Sleep - 7

friday

25 KB swings @ 24kg
50 walking lunges
25 situps
50 box jumps
25 back extensions
50 thrusters with 45# bar
1600m row
15.24

Weight - 185
sleep - 7+

Thursday

Back Squat - 1, 10, 1, 20, 1, 30
225, 185, 245, 155, 255(PR), 135

5 rds for time
5 tire flips
10 GHD situps

8.48

Weight ?
Sleep 8

Tuesday

20 Min AMRAP
15 Ring Rows
15 Hang Snatch @ 75#
15 situps
6 rds plus 9 rows

Weight ?
Sleep ?

Monday

Bench Press - 10X2 @ 185 with 60 scs rest after each set

Muscle ups-  I did about 15 altogether.  The goal was 3-3-3-3-3.  I did two together on the first two sets but couldn't keep the false grip for the third rep.  I did two sets of 3 reps by coming off and regripping after each rep.  Then I did a couple singles

Weight - 185
Sleep - 7+

Friday

Front Squat - 135, 185, 195, 205, 205

AMRAP 12 minutes
10 DL @ 95#
15 RDL @ 95#
20 situp wall ball w 10# ball
5 rds + 2 RDL

Weight - 185
Sleep - 7+

Thursday

4 rds for time

row 500m
20 thrusters w 45# bar
15 burpees
10 pullups
23.57

Weight- 185
Sleep - 7

Wednesday

OHS 3-3-3-3-3
105, 115, 135, 145, 155

8 min AMRAP
5 ball slams @ 50#
10 T2B
15 box jump 24"

4 rds + 10 T2B

weight - 185
Sleep - 8

Tuesday

5 rounds for time-

800m row
30 KBswing - 24KG
30 pushups
37.28

weight - 183
Sleep- 7

Monday

Back Squat - 2-2-2-2-2-2
135, 185, 205, 225, 235, 245 (PR)

8 min AMRAP
25 yd suicide
10 pistols (banded) 5 each leg
5 rds plus suicide

Definitely a PR on the squats.   1RM is 250 from several months ago.

Weight - ?
Sleep - 7

friday

Snatch - 95X3, 115X3, 125X3

Lazy workout today.  Legs were really sore and ran out of time with the snatches

Weight- ?
Sleep- 8

Thursday

-5 minutes Max Distance Row
break 1 minute
-3 minutes Max Distance Row, Arms Only
break 1 minute
-2 minutes Max Distance Row, Legs Only
break 1 minute
-5 minutes Max Distance Row

3660m total

weight - 185
Sleep - 8