A. Snatch balance – 3 sets at working weight of 2 snatch balance + 1 OH squat.

B. 3xME Sots press.

C. For total time:

2 rounds of: Row 500 m, rest 2 min; then

2 rounds of: 2 min ME KB swings, rest 2 min.

A. Snatch balance – 3 sets at working weight of 2 snatch balance + 1 OH squat.

B. 3xME Sots press.

C. For total time:

2 rounds of: Row 500 m, rest 2 min; then

2 rounds of: 2 min ME KB swings, rest 2 min.

A. 3 sets @ 85#.

B/ 3 x 15 with the 15# bar.

C. 13:51. Used the 44# KB and got 49 swings each round. Pleased with that.

A. 50# with a very shallow squat, but it felt good!

B. 20 @15#, then 14 and 12 @ 20#

C. I don’t remember any numbers here, other than i had a 25# KB…just can’t seem to get heavier.

D. 100 GHD extensions. these sure BURNED!!!!

A. 3 sets at 60#

B. 3 x 5 w/ 15# bar

C.14.25 with 35#KB and it was around 40

A) 115#

B) 1 set of 12 with 15# bar, 2 sets of 5-6 with 25#

C) 13:57, 44# KB, 41 and 35 swings

D) 100 GHD hip extensions