7-11-25

20min cap

5 rounds

20 cal row

20 thrusters 95#

Time: 18:00

Goal was to hold 12-8 on thrusters. I did. Way too much time standing between rounds tho.

7-9-25

Every 5 min for 30 min

200m run

15 cal bike

5 back squats

Last squat set should be 85% of 1 RM.

155, 185, 195, 215, 235, 255

All runs 49-51 sec.

Off all bikes between the 1:50 and 2:00.

All squats unbroken.

Times:

2:24

2:24

2:25

2:39

3:03

3:43

7-8-25

Every 90 sec for 6 rounds

20 sec hs hold into

5 kipping hspu

Ub

20min cap

60cal bike buy in

5 rounds

20 t2b

4 wall walk

60 cal bike buy out

Time: 25:31

1st bike 4:44

Finished 5 rounds at 19:35

2nd bike 5:31

T2b were 10s thru 70 then 6-4, 6-4, 6-6-5-3.