Today was another two part workout. Warmups, pull-ups, swings, and push-ups at home and crawling, dead-lifts, and get-ups at CrossFit North Fulton. Even though I had already done 12 pull-ups at home to complete my Fighter Pull-up Program, I added 4 x 2 pull-ups after my last 4 dead-lifts. I swear the dead-lifts made me feel stronger for pull-ups and the pull-ups made me feel stronger for dead-lifts. The next time I am in a dead-lift competition, I may need to warm-up with a few pull-ups.

Quick summary:

Prying goblet squats
20 kg kettlebell – 3 x 5 = 15 reps, 660 pounds

Goblet squat curls
20 kg kettlebell –3 x 5 = 15 reps, 660 pounds

Halos: 12 kg kettlebell – 3 x 10 = 30 reps, 780 pounds

Pull-ups – 4, 3, 3, 2, 2, 2, 2, 2 = 20 reps

Two-handed swings – EMOM
24 kg kettlebell – 6 x 15 = 90 reps, 4680 pounds

One-handed swings – EMOM
24 kg kettlebell – 1 x 5 L/R = 10 reps, 520 pounds

Incline push-ups – 30 reps

Dead-lifts
135 pounds, 5 x 1 = 5 reps, 675
220 pounds, 10 x 1 = 10 reps, 2200 pounds

Get-ups
20 kg kettlebell – 5 x 1 L/R = 10 reps, 440 pounds

Several minutes of crawling and cross-crawls

Total weight = 10,615 pounds