12-17-25

10min z2 bike

54 rpm avg

90 cals

25min cap

2 rounds

50 cal bike

50 wallball 20#

40 kbs 53#

20 ohs 135#

4 rope climbs

Time: 25:00

bike in 3:13

wallball ub

kbs 20-10-10

ohs 10-5-5. missed 2 snatch attempts which really cost me. clean and jerk from there.

ropes quick

50 cal in 5:13

wb as 25-15-10

kbs 20-10-5-5

had 10 sec to attempt ohs, didnt. probably left 1 rep out there.

12-15-24

20min cap

50 pull ups

40 deadlift 225#

30 box jump overs 30"

20 dl

15 strict hspu

10 dl

Time: 16:34

pull ups 20-10-10-10 in 2min

dl 8x5 done at 6:39

bjo ub done at 9:00

dl 4x5 done at 12:35

strict hspu 3-2-2-2-1-1-1-1-1-1 done at 16:00

dl 10

12-14-25

Leg day

Front squat

5x8

95

115

135

155

185

DB sumo RDL w/heavy band around hip, green, 50#s

4x15

3 sets

15 heel elevated goblet squats 70#

Into

10 dbl db triple pulse lunge per leg 35#