My Gnolava

Hang Power Clean 1 - 1 - 1 - 1 - 1 - 1 - 1 135 - 145 - 145 - 155 - 165 - 175F - 175 Happy with this.

Five rounds for total reps of: 135 pound Thruster, 15 seconds Rest 45 Seconds 50 pound Weighted pull-up, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 seconds I used 65lbs for thrusters and 135lb bent over rows for pullups Thrusters Rows Burpees Round 1 6 9 4 Round 2 6 7 4 Round 3 5 7 3 Round 4 6 6 4 Round 5 5 6 5

Was supposed to run a 10k or something like it, but I'm not back there...YET! Took the kids to the park and then to the Montour Trail. Call it cardio.

Deadlift 1 - 1 - 1 - 1 - 1 - 1 - 1 315 - 385 - 435F - 435F - 405...then 5 doubles at 315. 385 was like buttah! 405 felt like 5000...

Scaled to not overdo it. 3 rounds 250m 10 box jumps 10 wall balls 8:20

Shoulder Press 1 -1 -1 -1 -1 Push Press 3 -3 -3 -3 -3 Push Jerk 5 -5 -5 -5 -5 SP 115 - 125 - 125 - 125 - 125 PP 125 - 135 - 145 - 145 - 145 PJ 145F - 125 - 125 - 125 - 125 Meh