5-12-23

5x5 back squat

135

165

185

205

225

5 rounds 

200m air runner

20 yard SA overhead walking lunge 50#

5 squat snatch 115#

5 ub bar muscle ups

Time: 20:43

Snatch quick singles 

5-10-23

10min emom

3 deadlift at 50-60%

225

For time

Bodyweight Grace

195#

Time: 17:21

2 misses, at rep 12 and 20. Did 3 the first minute then slowed.

5-9-23

Murph prep

12min amrap

200m run

10 strict pull ups

Rest 5min

12min amrap

200m run

20 hand release push ups

Rest 5min

12min amrap

200m run

30 air squats

R1: 6 + 100m

R2: 5+ 200m + 11 hrpu

R3: 6 + 100m

Pull ups we're 10, 7-3, 6-4, then 4 and pieces

All air squats ub

Hrpu 20 then pieces

5-7-23

35min cap

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Burpee shuttle run

Manmaker 35#

Time: 27:29

Burpee shuttle run = burpee + 10m run

Manmaker = dbl Db push up, row, row

All ub.