5-8-20

Tempo Back Squat
On the 1:30 x 5 Sets:
1 Tempo Back Squat
1 Back Squat

185 205 225 245 265

Conditioning
“Bubbles”
For Time:
1 Burpee Box Jump Over (30″/24″)
25 Double Unders
2 Burpee Box Jump Overs (30″/24″)
25 Double Unders
3 Burpee Box Jump Overs (30″/24″)
25 Double Unders
…
10 Burpee Box Jump Overs (30″/24″)
25 Double Unders

Time: 9:24

Beat Adam by 29 sec

Body Armor
3 Sets Not For Time:
9 Barbell Romanian Deadlifts 185, 205, 225
15 Strict Parallel Bar Dips
21 toes to ring

Rest 2 Minutes Between Sets

5-5-20

Strict Handstand Push-up Biathlon
For Time (20 Minute Cap):
30 Strict Handstand Push-ups
30/21 Calorie Assault Bike
20 Strict Handstand Push-ups
30/21 Calorie Assault Bike
10 Strict Handstand Push-ups
30/21 Calorie Assault Bike

Every Additional Break: 10/7 Calorie Assault Bike

Time: 12:50

Did kipping whole way as 15-15, 10-10, 10

Conditioning
“Radar”
For Time:
500m row

9-12-15:
Deadlifts (205/145)
Lateral Barbell Burpees

1000m row

15-12-9:
Deadlifts (205/145)
Lateral Barbell Burpees

500m row

Time: 18:44

Got on 1k row at 6:49.

Row pace was 1:56, 2:02, 1:53

DL as 9, 6-6, 8-7, 8-7, 6-6, 9

5-4-20

Front Squat + Thruster Complex
On the 1:30 x 5 Sets:
1 Pausing Front Squat
1 Front Squat
1 Thruster

115 135 155 175 195

195 tied my thruster PR. I def couldve hit 205 and maybe 215.

Conditioning
“Workaholic””
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups

Time: 7:49

Directly Into…

3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

Time: 12:11

Total time: 19:53

5-3-20

20min amrap

240 yard run

8 alt DB snatch 50

40 DUs

R: 9+60 yda