Spent the little computer time I had this weekend working. Hence the late update..
I have a headache, so this'll be quick.
KB clean and press/chin-up
1 each (left/right/chin)
x3 (no rest)
44lb kb and bw
Briefcase deadlift Left/rollout/briefcase deadlift right
Serious work for the entire "core": knees to ribcage.
hand over hand sled drags
across the parking lot and back (approx 50 yards each way)
full rest between circuits
High pulls, cleans, snatches.
several sets working technique
4x10 burpee snatches
all @ 95
several minutes of plank with one foot on medicine ball one foot elevated.
4 min tabata spin bike.