Warmup: Foot MFR, Foam Roll, Armbar, Crooked Armbar

KB Swings
55# x5, x10, x15
80# x5, x10, x15

KB Snatch Progression
55# 1×2/2
–Not holding on to these bells and no chalk

ROTK Light
55#+35# 3 ladders 1-3

Warmup: VibraRoll, Tactical Frog, 3.0, Indian Clubs – Natural, 2 1# Clubs, Prep+3-4

Double KB DL
32s 3×5

Double Swing
24s 3×5

Double Push Press
24s Ladder to 5

Double Clean and Jerk
16s Ladder to 5
–This is trouble.

ROTK Medium
24s 4 Ladders, 1-4, 5 squats after the 4
–Elbows sore from last 2 days
24s DL 2×20

Hanging Abs
BW 2×5, 1×4

Fat Grip Pushdowns
47.5×20
57.5×20
67.5×20

Windmill
Half Kneeling Naked 1-4, x3/3 each
Half Kneeling 24kg 1-3, x3/3 each
24kg x3/3, x4/4, x5/5

1-arm KB Clean
40kg Ladder x1/1-x3/3
40kg Ladder x1/1-x3/3, press on 3rd of 3
40kg Ladder x1/1-x3/3, press on 2nd and 3rd of 3

1-arm Snatch Progression (1-arm swing + high pull + snatch)
28kg Ladder Ladder x1/1-x3/3

Pull-Ups
+20kg on foot 5×1

Half Kneeling 1-arm KB Press (off front knee)
BEAST on R

Ropes (double waves, 2″)
4x 25/35
rest 1′
4x 25/35

Warmup: Frog Squat, Tactical Frog, Indian Clubs – Natural, 2 1# Clubs, Prep+1-3

Double KB Swings
24s x5, x10, x15

Double KB Snatches
16s x2, x4, x6, x8

ROTK Heavy
24s 5x Ladder 1-5, 1x Ladder 1-3
–Had enough on the fifth
–We forgot to do the DLs.  Damn it.
–Disappointed in my gas here.

Pull-Ups
BW x8, x7, x6, x4
–Bagged on the 5 reps

Warmup: Foam Roll, Tactical Frog, Brettzel 2.0, Brettzel 3.0

Turkish Getup
20kg 4x 1/1

Half Windmill Series (1-3)
20kg x3/3
–Position 4 wasn’t in me.

Half Kneeling 1-arm KB Press (off front knee)
24kg 4x 1-3

felt miserable the whole time