*Keep it tight* 

(pressing the beast)

Workout: ETK (Heavy)

DROM, Ankle Mobility, Arm-bar
Goblet Squats 2 x 8 @ 16 kg
Push-ups 2 x 8
Pull-ups 2 x 5
Half get-up 3 x 5 @ 16 kg

Swings 2 x 15 @ 32kg

Then:
(Clean & Press Ladder) / (Pull-up ladder) - warm-up set
(1, 1/2, 1/2/3) / (1, 1/2, 1/2/3)
32 kg /  12 kg

(Clean & Press Ladder) / (Pull-up ladder) - one set

(1, 1, 1)   /  (1, 1, 1)

40 kg   / 16 kg

-Double KB Front Sq  32 kg x 3

(Clean & Press Ladder) / (Pull-up ladder) - three set

(1,1,1)   /  (1,1,1)

44 kg  / 24 kg

-Double KB Front Sq 32 kg x 3

Then:

300 KB Meltdown with 24 kg

-25 V-ups

-50 Snatches R, L

-25 Push-ups

-50 Swings

-50 Burpees

-50 High Pulls R, L (substituted clean & press)

-50 Mountain Climbers each side

*Time of completion 11:02

*This was a good workout being that I had a long week and a very long Sunday. I wanted to test my strength to see after being in the Warrior diet my performance would be affected; and it really wasn't considering I was wiped from doing my boot camp classes all morning and late afternoon. I like throwing in the 300 Meltdown in the end of the workout. The 24 kg felt light, I went through every movement without putting the bell down, I love these high intensity short workouts; I feel like my GPP is up to speed without trying to overkill in a Crossfit style workouts, I felt by doing those constantly it burnt me out; yet focusing on strength with variety days has done tremendously to my GPP. I hope I can keep maintaining my strength as I keep dropping the bodyweight.