max Strict bar dips
20,17

Max reps Front squat @40kg
20

5 mins skipping (terrible)

9-8-7-6-5-4-3-2-1
Pullups @5kg
HSPU elevated 1 plate (black)

5 mins skipping

Squats cleans
3 x 5 @60kg

might have to drop the weight, they felt like sh*t

HSPU
4 x 5 elevated on 1 plate
max HSPU - 13

Muscleups

total 40

1 x 7
11 x 3

5 min skipping

Squat cleans
5 x 3 @60kg

Hspu - elevated
3@ 1 plate
3@ 2 plates
3@ 2 plates
4@ 2 plates
3@ 2 plates

5 mins skipping

7 rounds
5 x squat cleans @40kg
15 x Pushups

5 min skipping

10-1 HSPU
1-10 Strict Pullups

Squat Cleans
2 x 5@30kg
1 x 5@40kg
1 x 5@50kg
1 x 5@60kg
1 x 5@50kg

Strict bar dips in btween total of 50

AMRAP 20 mins

5 x HSPU (elevated 1 plate)
20 x Walking lunge
1 x rope climb (no legs)
100x skips

6 rds + 5 HSPU

*1st two rounds rope climbs up and down no legs, rest just up

a bunch of random stuff just to get back into things

squat cleans
2 x 5@50kg - ouch! havent done these for ages

2 x 10 pullups
2 x 5 HSPU elbows pointing back
2 x rope climbs
kettlebell swings

20 x Front squat @50kg
20 x HSPU
10 x Muscleup

15 x front squat @50kg
15 x HSPU
9 x Musclup

10 x Front squat @50kg
10 x HSPU
6 x Muscleup

woke up bloody sore!

20 x pullups @4.6kg
20 x Pushups @10kg
20 x Pullups @4.6kg
20 x Pushusp @10kg
10 x Pullups @4.6kg
10 x Pushups@10kg
50 x Squats @20kg

21-15-9

Power clean @50kg

HSPU

3 Rds

500m run

30 x squats

30 x pushups

3 x 5 *barely made last set

HSPU with 11kg Vest

3 x 5

Pullups with 11kg weighted Vets

1 x Muscleup with 11kg vest

WOD

3 rds

run 500m

5 x Powercelans @50kg

10 x HSPU

5 x Muscleup

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