10-9-20

3 rounds:

500m row

12 deadlift 225

21 box jumps 24"

Time: 10:44

Rows 142, 148, 150

Dl 12, then 7-5s

Bj ub

Not for time:

30-20-10 GHD

15-10-5 banded lateral oblique twists per side (orange band)

Time: 6:26

10-6-20

30min alt emom

45 sec airdyne at 75%

7 deadlift 225#

8 bar facing burpees

10-4-20

Kettlebell Sunday

50 KBS 70#

40 single arm kbs 53#

30 single arm kb snatch 53#

20 single leg kb rdl 35#

10 TGU 35#

20 single leg kb rdl

30 single arm kb snatch

40 single arm kbs

50 kbs

Time: 18:35

Finished thru first 20 rdl at 6:59, fin tgu at 10:31.

Kbs as 50, 25-25

Single arm kbs as 10s first set then 10-10-2 rest 8-10.

All snatch as 5s

Rdl ub 10s

Tgu ub