5 rounds of:
Floor press: 5-3-3-2-1 @ 115-120-120-125-135 (PR!)
Rest 20 seconds
5 ring row @ 10X3
Rest 3 minutes
(failed at set of 4 floor press @ 120)


Then max rounds/reps in 10 minutes of:
2 hspu
4 ring dips
8 American kb swing (16kg)

5 rounds +2 hspu +3 ring dips

Deadlift 3-3-3-3-3 @ 190-200-210-220-230 w/ 3 minutes rest

Then 6 rounds of:
C2 row - 30 seconds @ 95%, rest 3 minutes
124m-132m-132m-140m-132m-137m

max rounds/reps in 7 minutes; rest 5 minutes
5 wall balls (14lb)
5 toes to bar
20ft. + 30 ft. shuttle run
---6 rounds +5 wall balls

Then max rounds/reps in 7 minutes; rest 5 minutes
5 pushups
10 walking lunges
5 pullups
---8 rounds

Then max rounds/reps in 7 minutes; rest 5 minutes
3 kb snatch (12kg) (right)
3 kb snatch (12kg) (left)
150m row
---5 rounds

Acceleration #3-4. Hated this. Leveling down to 2 next week. Lame.

OPTathlon day!

Buncha stuff happened.

Ground to Overhead 1rm (I did clean & jerk) - 155!!! NEW PR!! Funsies!

Shoulder press 5-5-5 @ 75-80-85 (PR!) w/ 3 minutes rest

Then 3 rounds of:
max chinups (strict); rest 2 minutes
max bar dips; rest 2 minutes
5-3-4 / 6-6-6

Then Tabata kb snatch (12 kg)
6-7-7-6-7-7-8-8

Then Tabata pushups
11-7-7-6-5-5-5-6

Deadlift 3-3-3-3-3 @ 185-195-205-215-225 w/ 3 minutes rest

Then 3 rounds of:
20 Russian kb swing (12 kg)
400m run
rest 2 minutes

Then 50 situps for time (1:16)

Acceleration sprints, #3-3

Lots of run-hold-run. Lots of incline. Wanted to vom a little but I made it.

floor press 5-5-5 @ 105-110-115 w/ 3 minutes rest

Then 3 rounds for time of:
15 "unbroken" pullups (I got to 7-9 each round before pausing)
15 ring dips (switched to bar dips after 1st round)
13:38 (gross)

Acceleration sprint session!

Level 3, #2
Bunch of inclined 10-second runs, 4 holds @ 25, 4 holds @ 30, then flat & increasing speed up to 16mph, which felt super easy.

AMRAP in 3 minutes; rest 3 minutes
7 Russian kb swing (24kg)
7 ring pushups
+
AMRAP in 3 minutes; rest 3 minutes
C2 row - calories
+
AMRAP in 3 minutes; rest 3 minutes
5 hang squat clean (65lb)
6 step ups, 20"

4 rounds
45 calories
3 rounds + 5 reps

Deadlift 5-5-2 @ 185-205-215, w/ 2 minutes rest
+
handstand pushups (max) 4-4-5, w/ 2 minutes rest

Then max rounds in 8 minutes of:
10 kb swings (16kg)
10 walking lunges
5 knees to elbows

Front Squat 5-1-3-1 @ 135-155-145-155

10 kipping handstand pushups after each set (except first 155). Hands on 45 lb plates, head down to 1 abmat, so hspu from below parallel.

2k row
8:31.4
rest 5 minutes

1k row
4:03.0
rest 4 minutes

500m row
1:55.2

"Cindy"
AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

12 rounds + 5 pullups + 5 pushups