X. Strength
Push Press 3-3-3-3-3

Y. MetCon
21-15-9
Clapping Push Ups
Windshield Wipers
For time.

Coming off of 4 days of rest I maxed out on my push press at 155 *s 3.  My MetCon was not done RX. The clapping push ups was scaled down so that I would do a clapping push up on every 3rd regular push up of the amount given.

X. Skill
Turkish Get Ups, 3x15-20 (each side), Rest 30 Sec.

Y. MetCon
20 Toe to Bar
20 GHD Situps
20 Abmat Situps
20 Leg Lifts
20 Slam Balls
2 Rounds, For time.

I basically just covered skill work on my Turkish get up using 25lb kettle bell. Superrrrrrr test of strength!

8 am breakfest. Eggs sunny side up and susage bits. Accompined with a healthy stronger faster weight loss whey protien shake mixed with creatien and coconut milk. A glass water and a shot of olive oil.

X. Push Press 5-5-5-5-5

Y. MetCon 18-15-12 Push Press CG Chin Ups For time.

Coming off my second day back I felt a little sore from the previous day’s work out. The blisters on my hand didn’t really prohibit me from performing well on my strength and Metcon work out. 

I had maxed out today on my push press at 140 lb *’s 4.  My Metcon end time was 7:31 and I was going at 75lbs which relatively seemed like a perfect weight for me to perform on high intensity. I did my chin ups entirely RX implementing a lot of kipping.