4:30 pm

3 rounds

10x jump squats

10x self assist muscle ups

5x clapping push ups

10-1

pull up

forward leaning rest in rings (feet on box)

10-1

push up

over head hold (25#)

(20# weighted vest)

Tabata row

Score (47 total calories)

6:00 pm

Lumberjack 20

185# deadlift x 20

400m run

KB swing (1 pood) x 20

400m run

OHS (85#) x 20

400m run

burpees x 20

400m run

CTB pull ups x 20

400m run

box jumps x 20

400m run

db squat cleans (25#) x 20

400m run

28:14

Showed up at the box this afternoon with extra energy and lucky enough to have my sweet parents watching Troy for me. Took hold of the opportunity and trained hard. I'm happy with my training today. Weighted pull ups felt pretty easy. 4 dead hang pull ups in a row +20 is more than I have done before. During the second WOD the OHS were easier than I recall. I feel improvement so Im happy. :)