21-15-9

HSPU

Strict bar Dips

Push ups

warmup

2 rds

5 x power clean @40kg

5 x HSPU

WOD

5 rds

3 x power cleans @60kg

5 x HSPU with 9kg vest

5 x Bar dips with 9kg vest

*rds 2 & 4 - 5 x Power cleans

10-9-8-7-6-5-4-3-2-1

strict pullups

HSPU

everything unbroken

Nice to get back into it

Weighted Pullups

5 x 5 @20kg

Elevated HSPU

5 x 5@one plate

50 x Pushups

5 rds

3 x power Cleans @60kg

10 x HSPU

everything unbroken

weighted pullups

1 x 4@24kg

9-8-7-6-5-4-3-2-1

Bar dips @5kg

Front Squat @50kg

everything unbroken

power cleans

3 x 5@40kg

3 x 5@50kg

9-8-7-6-5-4-3-2-1

Weighted Pullups @5kg

HSPU

unbroken (small rests between sets)

Felt great, good to get cleans back on the map, hamstring felt fine. 1st time i have done 45 HSPU in almost 6 months, felt really good.

Front Squats

3 x 5 @65kg

Handstand practice in between

5 x 5 - strict pullups with hands touching

5 x 10 - Pushups with hands touching

HSPU - 30 total

Weighted pullup

1rm - 36kg *pb!

4 @24kg

1-10

Strict Pullups

Pushups

Pushups unbroken, pullups pretty hard

then

2 x 10 HSPU