9-13-19

Build to heavy 5 rep back squat
95, 135, 185, 205, 225, 245

3 rounds
12-9-6
Deadlift
Double DB box step overs 50s
Rest 3min

Deadlift weight by round: 225, 255, 285

R1: 4:55 ub
R2: 6:19
DL as 6-6, 5-4, 6
Same for bso

R3: 9:15
DL as 4s, 5-4, 3-3
Bso as 6-6, 5-4, 6

Rests were longer than 3min

9-10-19

5 rounds:

50' back rack walking lunges 155
200m run
60 DUs

Time: 14:57

Broke on 3 sets of dus.

9-8-19

10min amrap
12 box jump over 30"
1 rope climb
12 ghd
1 rope climb

R: 3+5 bjo

Rest 3min

10min cap
Find 10 rep strict press

Bb, 75, 95, 115(7)

Rest 3min

Run 1 mile

6:58

Rest 15min

3 rounds:

50' sandbag carry 150
15 sumo deadlift 225
15 strict pull ups

Time: 13:47

R1: 3:19
R2: 4:54
R3: 4:17

Sdl as 10-5, 5s, 8-7
Spu as 5s, 5-3-4-3, 3s