4-23-21

Warm up

50cal ski in 2:35

Running clock

3 rounds

400m run

10 ohs 135#

Time: 7:56

At 15:00 into

4 legless rope climb

200 DUs

3 rope

150 DUs

2 rope

100 dus

Time: 14:59

Rope climbs all legless

DUs took way too long

4-21-21

20min alt emom

15 cal row

1 back squat

Start squat at 60% max and build across

All rows between 28 and 34 sec. Last was fastest.

Squat 135 155 175 195 215 215 235 235 235 255

30-25-20-15-10-5

Cal ski

Cal bike

Time: 15:04

4-20-21

Warm up

12min amrap

6 alt single arm devil press 35#

12 goblet squat 35#

200m run

R: 6+3

3 sets of

Every 2min for 3 rounds

3 cleans, 3 front squats @60% clean max 145#

2, 2 at 70% - 170#

1, 1 at 80% - 195

10-8-6-4-2

Ground to overhead 165#

Ring muscle ups

Time: 13:23

Wanted sub 10

Mu as 5-5, 5-3, 4-2, 2-2, 1-1 failed first try at #30

4-18-21

5 rounds

250m row

10 lateral burpee box jump overs

30 DUs

Time: 13:15

Every 30 sec for 5 rounds

10 push ups

10-8-6

Single arm DB bench 50#