medicine ball follow /w slosh pipe:
throw 12lb medicine ball, pick up slosh pipe carry to ball, put down pipe, pick up ball, throw it, repeat (first throw from chest, second throw over head facing forward, third throw overhead facing backward)
Tire toss /w kb farmer's carry:
same as above, only all tire throws facing backward, and flipping the tire end over end so that it doesn't roll. Farmer's carry with one each: 44lb kb and 35 (biggest ones I have).
These were particularly good/difficult. the ground was wet, and made things all the more challenging. Few things are as much fun as playing in the mud.
Slosh pipe overhead static holds:
1 minute x4 (clock starts when arms lock out)
All of the above done with 2:1 rest/work ratio.
Bjj in the morning.
5x10 snatch burpees @95.
by the end I'm just muscling up the snatch, it's brutal. Total oxygen debt in 5 reps.
no witticism today.. well maybe later, but don't hold your breath.