Cuttin Up In Class

3 rounds for time @ 90% consistent effort:
12 heavy KB swings overhead
90 sec AMRAP alternating box step ups, knee height box
rest 2 minutes between rounds
+
3 rounds for time @ 90% consistent effort:
15 chest to bar pull-ups
400m run
rest 2 minutes between rounds
+
10 minutes working on:
25 cumulative wall walks
deadbug holds between wall walks

Check, check, and check... don't remember the details but it was a good, difficult day

How Strong I'm Not

3 Sets:
7 tough front squats
60 sec box step ups, smaller box for more steps
rest 2 minutes b/t sets
+
3 Sets:
10 heavy DB/KB thrusters
60 seconds max double unders
rest 2 minutes b/t sets
+
5 Sets:
30 sec front plank
rest 10 seconds
30 seconds inch worm + push-up

Don't remember many of the details... worked with 45's on thrusters. Tried 53# kb's but only got 7-8 before crapping out. Worked with Deano on front squats and remembered how strong I'm not. Yay.  

Per-Form

A1. Back Squat @ 30X2: 5,5,5,5,5; rest 2 minutes
A2. Weighted Push-Ups (plates on back): 5,5,5,5,5; rest 2 minutes
B1. Weighted Box Step-Ups: 4 each leg; rest 90 seconds
B2. GHD Hip Extensions: 15-20; rest 90 seconds x 3-5 sets

a1. did sets of 154/176/198/208/220 at tempo
a2. did 25/30/40/50/50kg
b1. check at 1.5 pood per hand (4 sets)
b2. check with a red band around my neck (15reps for 4 sets)