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.

5-5-23 pm

Ruck 1 mile with 50# sandbag on shoulders

Did unbroken and arms fell asleep.

5-5-23

5 rounds for time

40min cap

20 burpees

20 wallball 20#

20 dbl Db front rack walking lunge 35#

20 cal row

20 t2b

Time: 38:25

Goal was 35min

Wallball ub but too long transition before, and overall too much transition time.

Lunges were 20 then 10-10.

T2b were all 10s until the last 10 which were 5 and 5 singles

5-3-23

10min emom

2 squat clean

75

95

115

135

135

165

165

165

185

185

15min cap

75 dbl Db powerclean 50#

50 box jump over 24"

25 dbl Db box step over 

Split up however you want.

Time: 13:20

Goal was 9min. Underestimated how hard the cleans would be/back tightness.

Did 5 rounds of 15 cleans and 10 bjo, followed by 25 bso.

Cleans were 15, 15 , 8-7, 8-7, 8-7

Bjo all 10 ub

Bso were 5, 8, 12.