Up & Down

It takes courage to grow up and become who you really are.
~ E.E. Cummings

Warm up
3 RNDs
10 Ring rows
20 Jumping jax

Skill
Handstand hold - 10 minutes practice
Cartwheels R/L - ugh those lefties are ugly!

WOD - YAY!! SO excited when I saw this today :)
3 RNDs
5 Rope climbs - so happy with these, so happy!
10 Power cleans (95#)
15 Deadlift (95#)

16:58 and damn that was a forearm burner

Core
5 RNDs
20 TRX pendulum
TGU R/L 12kg

Look Up

And when it rains on your parade, look up rather than down. 

Without the rain, there would be no rainbow.

Gilbert K. Chesterton 

Warm up
Run 1 mile - perfect post rain run, so fresh
Pigeon to Pigeon Transitions - ready to revisit this one ;)

Skill
EMOTM 10
Clean & Press Sampler! OMG this was a blast!
2 RNDs - 10 reps every round rotate clean modality. 

• DBL KB @12kg
• Barbell @45#
• MedBall @20#
• Sandbag @50#
• DBL KB @ 12kg

KB Drills
3RNDs
5 DBL Snatch @12kg
5 Figure 8 to Hold each side
10 KB Swing walkout

Conditioning
AMRAP 12
15 Sandbag step ups @30#/20 in.
10 TRX Rows
15 KB weighted sit ups

6 RNDs + 5 step ups

Felt good to get that in! Been feeling mucho sluggish without some of the met con work this last cycle. Too bad I didn't have a pull up bar!

Good read - Should you have that chocolate with soy lecithin in the ingredients?
Harmful or Harmless?