10-24-25

15min z2 bike

53 rpm avg

130 cals

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

Dbl DB Devils Press

5 shuttle runs 50 ft

Time: 15:15

Wanted sub-15min but paused too much on 10 set.

5min z2 bike

47 rpm avg

30 cals

10-22-25

15 min z2 bike

55 rpm 

143 cals

2 rounds

8min amrap

200m air runner buy in

10 ghd

10 deadlift 185#

Rest 1 min

8min amrap

10 cal bike

30 dus

10 dl 185

R1:

P1: 3+10 ghd

P2: 2+10+11 dus

R2:

P1: 3+10 ghd

P2: 2+10+24 dus

10-21-25

25min cap

5 rounds

10 powerclean 135#

20 back rack reverse lunges

10 powerclean

10 lateral burpees over bar

Time: 21:40

All lunges ub.

Cleans first set was ub then all singles

10-20-25

22min cap

5 rounds

7 bar Muscle ups

15 hang powersnatch 135# 

Time: 20:43

Bmu as 7, 7, 4-3, 4-3, 4-3.

Snatches all 5s until last 15 as 1-4-1-3-3-3.

10-19-25

Leg day

Front squats

5x8 at 31x1 tempo

Into

2min z2 bike erg between sets

95

115

135

165

185