30 x Front squat @40kg

40 x Box jumps

30 x Pullups

40 x Pistols

30 x Ring Dips

was supposed to be OHS, but shoulder hurt to much, pistols gave me a sore butt!

5 rds

500m run

5 x Pclean @60kg

5 x Muscleup

Power clean

4 x 3 @60kg

1 x 5 @60kg

1/2 Angie

50 pullups

50 pushups

50 abmat

50 squats

Elizabeth (scaled)

21-15-9

Power Cleans @55kg

Ring Dips

Heaviest i have attempted Elizabeth. Rx'd weight of 60kg is looking possible soon, which would be a nice achievement

5 rds

500m run

5 x Front squats @60kg

5 x 5 Power cleans @50kg

4 rds

5 x powercleans @55kg

10 x Ring Dips

15 x Pullups

3 min rest btwn rds

+ one more rd of Power cleans

Felt good!

10-8-6-4-2

strict pulups

strict ring dips

strict t2B

Power Clean @40kg

1 in 1st minute, 2 in 2nd minute etc

result 10 mins (complete)

5 rds

10 x Kb swings @16kg

10 x pullups strict

500m run

3 rds

10 x front squat @40kg

8 x Pullups @9kg weighted vest

500m run

3 rds

5 x front squat @60kg

5 x pullups @12kg

500m run