6 barbell thrusters with 95 pounds
6 pull ups
+6 dips
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the 666 workout

the rest interval used to be one minute and the set calls for ten rounds. i also used to do it with 80 pounds. today i did the 95 and cut the rest to 30 seconds. it was very painful at the end. now i'm puttering around the house picking up and trying to drink enough fluids so i'm ready to go for tonight. i'd like to hit 5-6 7 minute rounds in sparring.

i'm still trying to work out the kinks in getting my phone to upload to this laptop so i can share pics and videos of the workouts. i might even throw up some technique i go over in the beginner class i teach.