12-5-19

3 rounds:

10 Cossack squat

10 waiter squat 12kg

Conditioning
"Low Tide"
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (115/85)
25 Double Unders

1+7+17, row in 2:31

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (135/95)
25 Double Unders

2+3, row in 1:47

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (165/115)
25 Double Unders

3+3, row in 1:02

12-3-19

Silverback Primer
6 Sets For Quality:
8 Suitcase Deadlifts (Each Side) 95#
12 Double Kettlebell Front Rack Step-ups (6 Each) 12kg each

5 strict pull ups

12-1-19

3 rft:

400m run

10 strict press 95

500m row

10 powerclean 155

Time: 17:24

Singles pc

3 rft:

10 GHD

50 dus

10m hs walk

6 TGU 12kg 

Time: 16:48