3-24-23

For time

150 cal ski

100 cal bike

150 cal row

Every 4 min beginning at zero do 8 burpee box jump overs 24"

Time: 34:22

Ski in 10:46

Bike around 23-24

All machines I did 3 sets of burpees.

Kyle beat me by 3 cals. I knew we were close, I should've gone hard the whole last 30 caps instead of the last 15 and I had him easy.

10 TGU

8 at 88#

2 at 106#

3-22-23

Back squat

4x4

225

245

255

265

275 (I got 2 out of 3)

For time

60-40-20

Abmat sit ups

30-20-10

Box jump overs 24"

Powerclean 135, 155, 185

Time: 12:56

All ub sit ups and bjo.

Cleans all fast singles. 10 then 5s in 30, all 5s from there. This felt really good. I'm happy with how I cycled today.

Nordic curls

4x8

Seated banded wood choppers

3x10

Red band

3-21-23

10min amrap

3 squat snatch 135#

6 ring muscle ups

30 dus

Total: 157

4 + 1 snatch. Had one missed snatch.

All quick singles squat snatch.

All unbroken rmu.

unbroken 3 out of 4 sets dus

20min cap

1 mile run

80 t2b

Time: 15:33

Mile on air runner in 7:49

T2b as 10s thru 40 then 5s.

3-19-23

20 TGU as

1 53#

1 70#

2 88#

5 106#

1 88#

Reps are per arm. Had 2 fails with left arm 106# due to not activating glute enough on sit up.

These felt really good considering I haven't touched 106 in over a month. The squatting/leg day weekly over the past 6-8 weeks has really helped.

100 SA kbs

53#