What's your workout today?

Daily squats to 180kgx1
Press (1r@95%) PM 63kg
35,40,45,50,55,60
20 min snatch EMOM (50kg)
3 min AMRAP
Cleans
3 min AMRAP
Double unders
3 min AMRAP
Pushups
27+150+61

5 goblet squats w/ 40Kg kettlebell; 80M "sprinting" behind Prowler w/ 50 lbs; 10 one handed swings w/ 32Kg kettlebell; return 80M w/ Prowler: 5 times

Same as above but stop at both 40M points to snatch 24Kg kettlebell 5 times: 1 time

Same as first cluster, but 10 two handed kettlebell swings w/ 40Kg bell to start: 5 times

Snatch to 65kgx3
35,45,50,55,60,65xF
Cleans to 94kgx3
50,65,75,85,90x3
20 min AMRAP
30 double unders
20 KB swings
10 strict pullups
6+52
An all around lousy lifting night. Oh well, try it again next week.

P90x 3 agility x- phew!

10 swings w/ 44Kg kettlebell; 80' farmer's walk w/ 44Kg &32Kg kettlebell; 5 goblet squats w/ 32Kg kettlebell; 80' farmer's walk; 1 getup w/ 28Kg kettlebell: 10 times.

Also, 10 swings w/ 32Kg kettlebell four times total throughout the day.

Deadlifts to 213kgx5
120,140,160,180,200,213x4
OHS to 69kgx3
40,50,55,60,65x3
Well that was just a sorry night.

Light daily squats to 170kgx1
Front squats 110kgx3
60,70,80,90,100,110

32Kg kettlebell swings. Two handed: 5 sets of 10. One handed, 9 sets of 10, 1 set of 20, 1 set of 40. 200 total swings.

Neutral grip pullups on a haying, supersetted with the swings. 15 sets of 5.

Squats to 162kgx5
90,110,130,145,155,162
Press (Deload 5r@60%) PM 63kg
20,20,25,30,34,38
"Grace"
30 clean and jerk
3:10 4 second PR
Still having problems getting into a comfortable squat stance.

Last Fri:
Warm up x2 15' rope climbs and 2 sets of pull-ups (x5) on the rope
WOD: 2 rounds of-
w/ Large Tire
10 box (tire) jumps
Tire flip then clean and drop (inside tire) 95lbs Atlas stone *5
10 box (tire) jumps
Finished with DLs maxed at 410lbs (PR)

Light daily squats to 160kgx1
More about trying to loosen up the knee
Snatch to 65kgx3
35,45,50,55,60,65 PR
Cleans to 94kgx3
50,65,75,85,90,94
15 min AMRAP
15 KB swings (1.5 pood)
12 box jumps (24")
9 ring dips
7+13

30' rope climb
15' rope climb
Pull-ups (dead hang) 10, 8, 6, 5, 4
95lbs DB farmer carries 50m x3

Deadlifts to 213kgx5
120,140,160,180,200,213x4
OHS to 69kgx5
40,50,55,60,65,69
Got a week to think about what to do about deadlifts.

7.5 mile rune (hills)

Overhead Squats 3x7

WOD
90 Double Unders - Buy In
2 rounds
25 burpees
15 second handstand hold
25 power snatch 95#
15 second handstand hold
25 sit ups
15 second handstand hold
90 Double Under - Cash Out
22:41

10 one handed KB swings (5 per hand) w/ 32kg; 1 Turkish Getup w/ 32kg KB; 3 KB Clean & Press each hand w/ 32kg: 10 times, alternating hands on Turkish Getup

4 ladders 28kg Clean & Press; 1-5 reps.

Ladder: 1 C&P each side; 2 C&P each side; through 5 C&P each side. Start over at 1 C&P each side. Go as low or high as you want.

1 hand KB swings: 5R/5L followed by 60M sprint: 15 times

16kg KB juggling: 1:15 & 4:01

3.5 mile run

Pull-ups: 10, 8, 6, 5, 4
back squats:
135lbs x5, 225lbs x5, 245lbs x5,
255lbs x3, 255lbs x3, 275lbs x3,
295lbs x3, 305lbs x3.

Pull-ups
Push-ups
Sit-ups
Squats