A. Take 15 minutes to work on skin-the-cats and/or handstand.
B. 12 minute AMRAP of:
6 mat jump burpees (basically a burpee broad jump, but jump back and forth across a mat (4′ or 6′))
6 ring rows
6 BB front squats (95/65) (Weight can be scaled. Take the bar from the floor.)
C. Planks – max effort to the front and both sides.
A) 1RM clean 150#
B) 3×2 first clean pulls 175#
C) tall clean work
D) handstand and skin the cat work
E) 7+6 Rx
F) front plank 90 sec, L and R plank 60sec each
Had some time this morning, so I worked on some overhead squats. I increased to a set of 3 at 170#. It seems counter-intuitive, but my wrists actually feel better after heavy overhead work.
B. 9 rounds plus 8 reps — This was a nice combination of movements. I did strict pull-ups rather than ring rows. I think I probably could have gone heavier on the 95# front squats, as these were certainly not a limiting factor.
C. Planks – Just over 2 minutes for the front, and just over 1 minute for the sides. Right side is slightly stronger, in spite of the fact that I did that side last.