June 1st, 2016

A. Three sets of:
Ring Pull-ups w/5-second hold at top x 3 reps
Strict Ring Dips w/5-second hold at top and bottom x 3 reps

B. Three sets of:
Downward Dog Push-ups x 5-7 reps (use Parellettes and create a deficit if able)
Full Tuck Handstand Drill x 3-5 seconds

C. Three sets of:
PVC Pull Down to Hips x 10 reps
Bottom of Pistol Hold on Box x 15 seconds/leg

D. Five sets of:
Dual Kettlebell Overhead Walk x 25 Meters (as heavy as possible)
Rest as needed

E. Sorenson Hold; accumulate 3 minutes

Run 400 Meters @90-95%
Rest double your work time
x 4



  1. A. Done
    B. Done
    C. Done
    D. 3 sets at 20kg, 2 sets at 24kg.
    E. Done + 1:35, 1:28, 1:29, 1:31 my legs felt like lead on the last two sets.



  2. A. βœ”οΈ
    B. βœ”οΈ
    C. βœ”οΈ
    D. Done w/ 16kgs
    E. Done. 3 sets of 1:00
    Still can’t breathe. This was 95% of what I had to give today 😦



  3. A. Done
    B. Done
    C. Done
    D. Done (Sorensen)
    E. Done with 20kg bells, then 24 kg bells for the last 4 sets
    F. 1:17, 1:16, 1:24, 1:23
    These felt brutal after murph.



  4. A. Done
    B. Done
    C. Done
    D. (Sorenson) 0:30, 1:00, 1:30
    E. Carry – 24kg, 2x28kg, 2x32kg
    F. 1:10, 1:22 and then I was done. My hamstrings were super tight and I didn’t finish.



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