RWA

Running with Angie:
100 pull-ups
Run 1 mile
100 push-ups
Run 1 mile
100 sit-ups
Run 1 mile
100 squats
Run 1 mile
-------------------
Time = 37:49. No pull-up bar, so I was forced to leave these out. If done rx'd it would probably add 5-8 minutes to my total time. Splits as follows
6:24
4:20 (push ups)
6:18
3:30 (sit ups)
6:47
2:45 (squats)
7:02

Time could have been a little faster, got slowed down because I grabbed my dog in between to take him on the runs. Didn't make a huge difference because the little breaks probably made the runs faster which makes it even out. Felt really good about this workout overall, the push-ups were the worst part probably, I was able to do the squats almost unbroken which I was pretty happy about.

BRING IT

1. Warm Up: 30-20-10 Box Jumps, Push-ups, Squats
2. Strength: 1 RM Squat Clean
3. Stamina: 15 x Squat Cleans (90% 1RM), 50 x Squat Jumps, 50 x Weighted Sit-ups (45#),
4. Work Capacity: "JT": 21-15-9: HSPU, Ring Dip
---------------------------
1. rx'd
2. 185. PR by 20 pounds. This was the first time I've really felt good doing full squat cleans, and I could tell a huge difference, as shown by the big PR. Form felt great all the way up to 185. Tried for 190 but just couldn't get under it.
3. rx'd with 155# cleans, and 15# bar for the squat jumps.
4. 13 something. didn't finish. This didn't go well at all. I used 115# and did push press, but could only get through the first 2 rounds before my shoulders were crushed

Max DL / Short Met-con

Deadlift: 45 - 1x10, 135- 1x5, 185, 225, 275, 315, 335, 350, 365

Met-con:

Sprint 250m

7 knees to elbows

14 sit-ups

Time: 4:19

Pretty good, need to work on form for KTE. I can't really kip on them so I have to stop my swing at the bottom.