Minutes

Got to the gym early.

Warm-up

• Back Mobility – banded bottom squat hold against wall
• 2 Sets
  • 10 Reverse Hypers (210#)
  • 10 Pass-thrus (o/u grip)
• C&J

5 Rounds

• 1:00 AMRAP of C&J
• 2:00 Rest

Weights were 95-135-155-185-205#. I surprised myself by not putting the bar down with 95# for 17 reps. Then it was 13 (8 unbroken), 12 (5), 9 (3), and 6 (2). One of my favorites that I’ve come up with I think. Put the belt on after the first round.

8:00 AMRAP

• 15 Push-ups
• 30 DU

Went 9-6 the first round and knew that had to change so I went 6-5-4 the rest of the way. Only missed on dubs once in the 5th round. Made 8 rounds plus 6 push-ups. Shoulder smoker!

Gymnasty

8 Rounds

• 15s L-Hang
• 15s Rest
• 15s HS Hold
• 15s Rest

Getting better at getting feet off the wall during the holds.

Feel the Burn

• 2:00
  • Buy-in: 20 Step-ups (24″)
  • AMRAP MB Cleans (20#)
• 2:00 Rest
• Repeat

Never put down the medicine ball. Got 26 and 23 reps.