10/1/16

Back squat 60%

8x3 for speed

185

For time:

80 dus

60 slamball 30#

50 box jump 24"

40 Russian Kbs 70#

30 goblet squat 70#

20 push ups

10 c2b

Time: 11:29

9/30/16

12min emom

Even: 3 low grip TB DL 315

Odd: 3 strict muscle ups

Low grip is WAY heavier

12min amrap

6 bar muscle ups

12 wallball

30 dus

100m run

R: 5+2 mu

6 rounds (work every 4min)

2 way prowler (50 yds)

15cal assault bike

12 burpee to 6" target

R1: 2:16

R2: 2:32

R3: 2:55

R4: 2:50

R5: 3:04

R6: 2:40

This was brutal. Wanted to quit at 3 rounds.

Core

3 rounds

15 ghd sit ups

20 ring cannon ball twists

9 hollow rocks

9/29/16

10min emom

All in same minute

8 wallball 20#

7 slamball 30#

6 burpees

This was good tough work from 6 on. Had from 15 to 11 sec rest each set.

6min emom

All each minute

10 Russian Kbs 62#

10 db thrusters 25# ea

This was hard after 2 sets. Did 4 in 4 min. Finished 5th round in +3 sec, last round took 2 min.

9-27-16

5. Met-Con 
For Time:
21-18-15-12-9
Burpee to 6″ Target
Kettlebell Snatch 70/53lbs
Chest to Bar Pull Ups

Time: 19:27

This was tough breathing between Burpee and Kbs.

Kbs 7-7-4-3, 9-9, 7-8, 6-6, 5-4