Back from the sickness

Had a killer 20 minute workout yesterday
H.O.C. or High Octane Cardio, based on boxers roadwork, wich is jogg for 50-100 yards drop and do pushups 50-100 yards more stop and do pullups, boxers use this to condition themselves for the brutal rounds they must endure. Mike Mahler, a Strength and Conditioning coach extrordinaire wrote an article about roadwork with kettlebells.
Jog, jumprope, or do rounds on heavy bag, and do kettlebell ballistics in between.
60-90 seconds on the heavy bag
10 snatches 5l/5r
60-90 seconds rest ( heart rate had to come down it hit 200+ I'm sure )
five rounds
20 minutes
whole body sore
weight this morning 279
I have lost 21 lbs
Started using an Ironmind Captains of Crush #1 gripper 140 lbs to close, they are kind of awkward so it is even harder than that really, could only get the gripper to parallel when it came in the mail, 3 days later( yesterday ) I closed it with my right hand and almost with my left when i can do 5x5 with both hands at any point in the day i will get a #2 195lbs to close then the #3 280lbs, really stoked about the strength increase in my hands, snatches yesterday didn't even get my forearms pumped. If you can do 8-10 reps with the #2 with both hands you can burst an unopened soda can by using both hands, can't wait.