It begins again

7/3/20
16kg swings
2H  20 25
towel 10 15
1H 10x2, 5x2
Deadstop+2H
10x1 

Par. PU
5, 6, 6, 7, 7, 7
21:00

EMOM
25lb SB S&SQ
7x1

24kg deadstop swing +2H
7x1

14:00

24kg DL Complex 2H+ 1H/side+suitcase/side=1
1, 2, 3, 1, 2, 3
8:50
32kg 2H+1H dl
1, 2

Later

Par. Pu
7, 6x5
10 count negative and 10 second bottom hold on the fifth rep of every set

EMOM 16kg snatch
25x(2/2)

7/4/20 
16kg swings
2Hx1, 2, 3, 4, 5, 6, 7, 8, 9, 10
5:20
1H/side
2x(1,2, 3, 4, 5, 6)
10:20

So 15:20 at this point

Deadstop+2H swing
1, 2, 3, 4, 5
20:04

Hammer front raise lune, 8;b hammer
6x1
+
16kg 1 arm row
6x4
35:40

Later

Deadstop+2H w/ 24kg
63x1 in 1 hour

1leg par pu
1,2, 3, 4, 5
1, 2, 3, 4
1, 2, 3
+
Uneven DL 16kg+24kg/side
1, 2, 3, 4, 5
1, 2, 3, 4
1, 2, 3
19:15

7/5/20 
16kg halos and RTW and bottom bw squat work

16kg 2/2
EMOM
1Hx6
Switch to towel swing
25

16kg Windmill
2x(1, 2, 3)
7:30

75lb sandbag shoulder/side
3x(1,2,3,4) +1
+Rev. Lunge/side
1, 2, 3, 4, 5, 6, 7, 8
1, 2, 3, 4
20:00

BW=219
5'11
30.5 BMI
23.8% BF

Later
45 minute stretch

7/6/10
16kg halos, RTW and fig. 8's for 10:00

16kg Windmill
1 1
Left shoulder didn't like this

EMOM
Deadstop+2H swingx35x3
35:00

230 total swings

3:00 rest
Red band back pull hindu squats, slow negative
Did some, nixed them because I got a sharp pain in my left knee

8lb sledge bent row
8lb sledge OHP
calf raises
17:00

~6:00 abs and bird dog alternating for the full six minutes

7/7/20
16kg halos, RTW, fig. 8's x10:00

16kg 1 H swing
1-10 6:10
1-6
1-2
10:00 oof, not horrible but definitely worked

 EMOM
Alternating between the below
Burpee 4x(1-4) +1
Squat to kneel to squat
1, 2 starting off doing those per side, couldn't hack it
14x3