My Gnolava

EMOM AMRAP 5 Thrusters First 5 minutes - 45lb Second 5 minutes - 65lb Third 5 minutes - 85lb ... I got 11 sets and 3 reps.

Push Jerk 3 - 3 - 3 - 3 - 3 135 - 155 - 155 - 135 - 135

For time: 20 box jumps 24-inch box 20 jumping pull-ups 20 kettlebell swings, 1.5 pood 20 walking lunges with 65-lb. barbell 20 knees-raises 20 push presses, 65 lb. 20 good mornings with 26-lb. kb 20 wall ball shots, 20-lb. ball to 11-foot target 20 burpees 3 20 single-unders 27:56 Ugh

5x5 315 - 315 - 315 - 275 - 185 Felt really good. Backed off at the end to stay safe.

AMRAP in 10 minutes 5 bench press - use 35lb kettlebells from the floor 5 pullups - jumping but much improvement Got 6

Well HQ posted a snatch ladder which didn't apply to me or my goals. So I did some light snatches and concentrated on form. Then I did: AMRAP IN 10 minutes 10 burpee box jumps 10 power cleans 155 Got 2 rounds plus 10 burpees and 3 cleans.

Shoulder press 3 - 2 - 2 - 2 - 1 - 1 - 1 - 1 95 - 95 - 105 - 105 - 115 - 115 - 125 - 135 - 145F 145 is my old 1rm. I'll take the 135! Be back soon. 3 RFT 15 second L sit hanging from bar with knees tucked. 10 jumping pullups/negatives 5 thrusters @ 65 10:29 Tomorrow is a 5k row. I'll be on the treadmill...

Did puppy scale- sort of 4RFT 15s hanging with knees tucked 10 135lb deadlifts 10 65lb pushpress 7: 43

No offense to the hero for whom this workout was written, but it was stupid. I set a 20 min cap. So here's what I did in 20 minutes: 2x100m shuttle run 2 65lb squat clean thrusters 4x100m shuttle run 4 65lb squat clean thrusters 6x100m shuttle run 6 65lb squat clean thrusters 4x 100m shuttle run For the most part, my shuttle runs were out and back 5 10 15 20 meters. I used a bar for the clean thrusters. My wrist was really hurting at first then it backed off after I got moving.