11-3-17

1. Warm-up
3 Steady Rounds
Bike .5k
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

2. Oly
Push Press
4×3 @ 85%

175

3. Met-Con
4 Rounds:
50′ Back Rack Walking Lunge 155/135lbs
15 Box Jump Overs 24/20″
21 Pull Ups

Time: 10:28
Ub, Mackenzie beat me by 58 sec

4. Interval 
5 Rounds 3min amrap;
Row 500m
Max strict hspu
Rest 3:00

6-2, 5-1, 4-2, 4-2, 3-1

11-2-17

Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 85%

265

Then 245 for sets of 3.

AMRAP 15:
10 Deadlifts (225/155)
15 Calorie Row
20 Wallballs (20/14)

R: 5+1 wb

All ub. Transitions were the killer

10-31-17

AMRAP 12 Minutes
5 Deadlifts 275/185lbs
10 Bar Facing Burpees
15 Abmat Sit Ups

R: 6+5 burpees

10 Rounds:
Every :90
Sprint 15/9 Calories on Rower

27, 24, 23, 23, 22 secs

I hit 2774 cal/hr

10-29-17

Warm up
2 rounds
10 pause front squat 95
10 strict pull ups
20 Cal bike

Speed Squat
8x3 at 62.5%

185

3. Oly
Power Clean 4×1

225, 225, 235, 235

Clean Pull 4×1

275, 285, 295, 305

Clean Deadlift 4×1

315

4. Bitch Work 
Ski 40 Minutes
Keep 500m split times within 3 seconds from beginning to end.

Pace: 2:08.3
Total: 9356m

Didn't feel bad. I got faster as I went.