My Gnolava

5 rounds for time: 5 deadlifts @ 275 (195) 10 calorie row (damper set at 10) Got 4:54 after having technical difficulties the first attempt - I hope to repeat this one in a few days because I think I can get it under 4 mins.

As many rounds as possible in 20 minutes 4 Burpee cartwheels 4 Snatches 400M I got 5 and change

2-2-2-2-2 Snatch on the minute at 50% of 1RM Followed by: 5 rounds for time: 25 Box jumps (20 inches) 1 min plank Snatches were easy. The rounder was not! 15:00

3 Rounds for time: 800m 20 Ball slams 11:43

1 RM Back squat Got 255 - almost repeated my 275 but failed. Being cautious on my back.

As Many Rounds as Possible in 12 minutes: 10 yd bear crawl 10 pullups 10 yd bear crawl 6 Turkish get ups Used 18# KB got 4 plus 10 yds,

Elizabeth 21-15-9 Cleans (135, 95) Ring Dips Did rxd weight and jumping ring dips. Blew through the cleans. 6:49

Still having some issues with my back so I did a ton of mobility work and got some relief. Tosh Run : 3x( 200m + 400m+ 600m) *Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc 29:09

Was feeling kinda tweaked in my back so I took a couple of extra rest days and decided to do a Tabata Something Else today - I substituted DUs for the abmats. I score them by the highest number of unbroken DUs in the 20s time. Pullups 4-1-4-3-3-2-2-1 Pushups 8-5-6-4-4-3-4-4 DUs 9-4-3-3-5-4-3-6 Squats 11-8-9-9-8-10-9-8

AMRAP in 20 mins 10 box jumps 10 Burpees 5 GHD situps Got 6 and 2 box jumps

Fran 21-15-9 Thruster Pullups Scaled the weight to 75 11:45 coming back!

5 rounds for time of: 200m farmer carry (35# KB each hand) 10 Power cleans @ 135# 16:24

Shoulder Press 1-1-1 Push Press 1-1-1 Push Jerk 1-1-1 Rest 2 minutes between each rep. Increase weight on each of the nine reps. 95-105-115 125-135-145 155-165-185 (prev 1rm) Followed by: 4 rounds for time 200m 5 abmats 3:59

Hot out there! As Many Rounds as Possible in 10 minutes: 50m sprint 10 Kettlebell Swings (1.5 pood, 1 pood) 50m sprint 10 box jumps (24, 20) Got 5 my lungs are burnt