3.5km jog in 32 degrees, bloody hot!

5 rds

10 x Pushups

5 x Pullups

slow & strict

5 rds

6 x HSPU

5 x Front squat @60kg

Everything unbroken

HSPU felt good, no pain thank god

5 rds

5 pull ups

200m run

Low intensity

5 x 5 hspu

5 rds

100m sprint

15 pushups

Sprints at 100%

10-8-6-4-2

Front Squat @60kg

Muscleups

Front Squat

5 x 5 @60kg

Weighted Pullup

5 x 5 @16kg

Weighted Bar Dip

5 x 5 @16kg

Challenging but unbroken, so will try this again soon at 65kg & 20kg

HSPU 1 x 10

1st time doing full HSPU in months!!! whoohoo, just hope the shoulder pulls up ok and i'm back in business

8 rds

5 x pclean @50kg

5 x bar dips

10-8-6-4-2

strict pullups with 9kg vest

strict bar dips with 9kg vest

front squat @50kg

1-2-3...10

PowerClean @40kg

Strict Pullups

3 x 10 HSPU (half - 3/4 depth)

1-2-3...10...3-2-1

Pushups and squats

3 x 5 power cleans @40kg

3 @62.5kg

3 @62.5kg (f-3)

3 @60kg

3 @60kg (f-3)

(10 x bar dips in btwn)

stopped, felt weak, hammy not feeling great, its hot , havent had breakfast yadda yadda

4 x 6 HSPU (3/4 depth)

50 Pullups

50 Pushups

50 Situps

run 3.5km