10-8-21

4 rounds

10 bb drag curls 55#

20 banded tiger walks

10 SA banded pull downs

15min cap

10 ring muscle ups

25 cal bike

40 hang power snatch

25 cal bike

10 ring muscle ups

Time: 9:28

RMU 10 ub in 0:40

Bike finished at 1:59, 464 watts

snatches in 10s done at 5:39

bike finished at 7:29, 311 watts

RMU as 4-3-3 done at 9:28

10-6-21

Tempo back squat

3x4, 321x

155

165

175

Back squat 70, 75, 80% as 8-6-4

205

215

235

20min cap

3 rounds

10 SA alt db snatch 50#

20 burpee to 6" target

30 wallball 20#

40 box jump over

Time: 18:42

R1: 5:15

R2: 12:00

R3: 18:42

Wallball as 30, 15-15, 15-10-5

10-5-21

Strength

SA DB farmers carry down back 90#

Kb lat lunge return 8 each 35#

24 Slamball Russian twist 20#

Single leg bridge 12 each

For time:

Goal 15min

4-8-12-16-20 Deadlift 225#

2-4-6-8-10 Wall Walks

Time: 23:20

Rx+

was 10 DL into 20 at 15min

DL as 4, 8, 7-5, 8-8, 10-5-5

DUs ub

wall walks killed me, nowhere to hide.

10-3-21

500m row warm up

1:46

4 rounds for time

15 toe to ring

10 burpees to ring

5 ring muscle ups

Time: 12:01

Goal was sub 10min but I had to do strict rmu cuz I was in the garage.

Cool down bike 3min