4-22-22

3x20

Lateral single leg elevated box jumps 20"

15-10-8-6

Close grip bench w 3 sec neg and 1 sec pause at 1/4 way up

115, 135, 145, 145

3x12 with 2 sec neg floor bb skull crushers

65

Bb curl with 3 sec neg

15-12-10

45

55

65 then drop to 55 and 10 fast curls no neg

4 rounds

400m air runner

21 kbs 70#

12 c2b

Time: 15:37

Kbs we're ub, 14-7, 11-10s

C2b ub

Transitions were too slow.

4-20-22

Sumo deadlift max

345

Never done this before

25min cap

10 rounds

8 hang powerclean 115#

8 hspu

12cal row

Time: 19:19

my goal was unbroken on it all, success. handstand push-ups usually fall apart but I figured there'd be enough movement in between that I could cycle them. I was able to do that so I'm happy with this.

4-19-22

Complex

1 squat clean+front squat+split jerk

205

Wanted 225 but ran out of time (15min)

28min cap

100 DUs

800m run

30 1 arm db thrusters 50# (right arm)

40 burpees

10 wall walks

10 rope climbs

40 burpees

30 1 a db thrusters (left arm)

800m run

100 DUs

Time: 32:28

was at 360m at the bell. Run on air runner

100 dubs ub in 0:58

400m in 3:30

30 R arm thrusters as 15-8-7

40 burpees ub

10 wall walks took 4 min

10 rope climbs in 3 min

40 burpees were rough

30 L arm killed me. 5-5-5-3-3-2-4-3

800m in 4:42

100 dubs broke 4x

this was a fun challenge.