11-15-18

25min amrap
200m row
15 ohs 75#
15 t2b

R: 8+64m

11-13-18

3. Met-Con
For Time:
21-15-9
Calories on Assault Bike
Ring Dips
Deadlift 275/185lbs

Time: 10:01
Dl 6-5-5-5, 6-5-4, 9
Dips 11-10, 6-5-4, 5-4

4. Interval
AMRAP 3:00 x 4
30 Shoulder to Overhead 115/75lbs
30/24 Calorie Row
Max Bar Muscle Ups in remaining time
Rest 2:00

R1: 3. Mu. S2o as 15-10-5

R2: 5 mu bit i had 10 min rest btw 1 and 2 cuz JB got hurt and I had to change a diaper. S2o as 15-10-5.

R3: 20 cal , s2o as 10-6-5-5-4

R4: 20 cal s2o as 10-6-5-5-4

11-11-18

4 rounds
3min
60 dus
16 box step overs 35# ea hand
Amrap bar facing burpees
Rest 1min

Score is total burpees

Score: 78

21,20,19,18

Speed squat
8x3 at 65%

195