for time 30reps of each
deadlift 100kg
burpees
cleans 60kg
pull ups
jerks 50kg
push ups
back squat 50kg
sit up
overhead lunges 20kg
double unders
39:03
slow by 9mins
pm technique work
0:20/0:10 for 10 rounds
handstand hold
(very weak handstand hold, have to rest extra round to go 10sec only)
next banded press
20kg
Emotm 10 rep for 10 min
quite weak shoulders
done
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