10-4-19

20min alternating EMOM
200m row
1 each of powerclean, hang power, front squat, hang squat clean, squat clean 95#

First 5 rounds I did 2 rounds of the complex per minute, 2nd 5 rounds I did 1.

10-1-19

Front squat
3x6 70%
185

4 rounds
Burpee box jump over 24"
Rest 1min

R1: 1:14
R2: 1:22
R3: 1:39
R4: 1:39

Lateral burpees

8min amrap
7 single arm db bent rows each 50#
14 GHD

R: 4+3 ghd

9-29-19

Conditioning
"Jelly"
5 Rounds:
400 Meter Run on Assault Runner
30/24 Calorie Row
30 Wallballs (20/14)

Time: 33:07

Rounds:
6:08
11:55
18:20
25:59
33:07

Wb as 30, 30, 30, 15-15, 15-15
Rows between 1:26 and 1:32