Yeah, this was nice.

7/31/20 

16kg 2H+1H/1H 

1-3

1-4 

1-5

9:55 

24kg 2H+1H/1H 

20x1 

26:22 

Never stopped the clock 

32kg 2H swing+1H DL/side 10 count neg. 

1 1 1 

rest ~4:00 

EMOM

100lb SB Shoulderx1/1 

+ 

Static dynamic PU, 3 count bottom pause on first rep and then 3 count pause mid ascent second rep, all reps finished dynamically is 1 rep 

25 rounds of each, alternating 

Very nice! Stopped before these became "hard", challenging but firmly executed but not hard reps 

rest ~3:00 

16kg suitcase march 30 seconds on, 30 seconds off, alternating sides 

5 reps on each side 

rest ~6:00 

Deck squats, many tension pause squat descents in there and eventually tension wall squats 

1, 2, 1, 2, 1, 2, 1, 2, 1, 2* wall squats start here, 1, 1, 1, 1, 

Wall sq 

1, 1, 1, 1, 1 

16:19 

Buncha crunch movements 

3:16 

Hips and low abs burned, excellent. Maybe up down planks later? and 16kg cleans? for singles? EMOM? hmm.