091813 Wednesday

1st Session: With Mel = 3+8 Burpees

AMRAP 10

Row 250m

15 Burpees

10 HSPU

rest 5

AMRAP 10 = 3+5 SQT Cleans

Run 200m

15 Box jumps (20 - step down)

10 SqT Cleans (103)

rest 5

AMRAP 10 = 3+9 calories ( hands tore bad bar mu killed had to use just fingertips on last round)

15 Cal AD

10 Wall Ball

3 Bar Muscle Ups

rest 5

AMRAP 3 = 221

Double Unders

2nd Session at home PM: didn't do hands were very sore :(

A. Snatch Pulls 3x3 @110%

B. Clean Pulls 3x2 @100%

C. 10RM Hang Power Clean

D. accumulate 3 min of L-Sits from Pullup Bar

E. TGU - 20 reps alternating

Nutrition

Coffee

2 eggs + 1 egg white, 1/2 banana, 1/2 peach

Slice roast beef

1/2 grilled chicken breast, sweet potato

SFH protein shake w/hmb+creatine

Pork chop, mixed veggies, brown rice

Ice cream :)

Oj w/hmb + creatine