10/15/16

18min amrap

15 box jump over 24

12 Kbs 70

9 ring dips

R: 9+3 bjo

10/14/16

12 min emom

Odd: 4 strict mu

Even: 10 bb glute bridges 135

10min amrap

10 kb snatch

10 t2b

12 abmat sit ups

12 cal assault bike

R: 4+12 abmat

All ub til last set t2b were 6-1-1-1-1. That killed my chance at the bike.

16min emom (1 movt per min)

12 ring pull up

12 hr push up

12 row up (ring row but with bb)

12 ring dips

Brutal

5 rounds:

Prowler push 50 yds w/45

50 yd sprint

90sec rest

I sat out the 3rd round. Brutal

10/13/16

"Glenn"
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs (30 alt grip rope pull ups)
1 Mile Run
100 Burpees

Time: 33:29

Grace as singles in 4:35

Mile in 7:45

Rope pull ups in 3:33

Mile in 7:44

Burpees in 8:50 as 50 ub then 10s

Rest of time was transitions

10/11/16

Strict press

10x95

5x115

5x135

4x135

3x135

1.  Conditioning
EMOMx21
Min 1:  10 RDL 205
Min 2:  10 Kipping HSPU
Min 3:  50 Double unders

All DL and hspu ub. Dus did 3 sets ub.