Two rounds for time:

600m run
10 deadlifts (bodyweight)
15 push-ups
20 push-presses

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Strength day!

1 RM Squat

A solid performance by Dino today: 115kg

This is a 15kg increase in 2 months, without doing any additional powerlifting training.

After the Squat:

25 Chest-to-bar Pullups

Josh sure gave it everything:

It’s worth noting that he continued for another 10 reps after the picture above … nice!

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Complete as many rounds in twelve minutes as you can of:

10 box jumps
10 push presses
10 sit-ups

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For time:

30 squats
15 sumo-deadlift high-pulls
600m run
24 squats
12 sumo-deadlift high-pulls
600m run
18 squats
9 sumo-deadlift high-pulls
600m run

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For time:

600m run
20 one-hand kettlebell swings
100m single kettlebell farmer’s walk
20 one-hand kettlebell swings
100m single kettlebell farmer’s walk
20 one-hand kettlebell swings
100m single kettlebell farmer’s walk
20 one-hand kettlebell swings
100m single kettlebell farmer’s walk
600m run

You are allowed ONE hand switch for each round of swings, and NO hand switching for each farmer’s walk. Basically, once you pick up that kettlebell, it doesn’t touch the ground until you’re done. You either make it, or you drop it. Penalty for dropping the kettlebell is 10 push-ups and 20 extra swings.

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For time:

500m row
100 sit-ups
100 sumo-deadlift high-pulls
600m run

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For time:

15 push-ups
50 squats
15 push-ups
600m waterbag run
15 push-ups
50 squats
15 push-ups
600m waterbag run
15 push-ups

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Ten rounds for time:

5 deadlifts
10 box jumps

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