11-25-25

9 rounds

40 sec on/20 sec off each

Wall facing plate up downs

Dead hang

Seated overhead plate hold 45#

7 rounds

15 cal bike 

12 t2b

9 handstand push ups

1 min rest

Time: 14:57 without rest included (20:57 with it)

1:19

1:27

1:47

2:27

2:43

2:47

2:27

Bike all under 1min

T2b 12, 12, 12, 7-5 for rest

Hspu 9, 9, 9, 6-3 for 3 sets, 9 for last.

11-23-25

Leg day

Back squat

10x135

5x165

10x185

8x215

6x245

20x185

3 sets

DB hip thrusts w 3 sec neg

15

12

10

Into each time

20 green banded pull thrus

Front foot 45# plate elevated BB reverse lunges 

30x95

24x105

20x115

Max reps 95 = 60

11-21-25

500m row - 2:00

6min z2 bike

58 avg rpm

64 cals

22min cap

40 cal bike

10-8-6-4-2

Powerclean 135#

Hspu

30 cal bike

9-7-5

Squat clean 185#

Wall walk

Time: 27:55

Finished 1/7 wall walks at 22min.

Off 40 cal at 2:40 riding relaxed.

Off first part at 7:29. All unbroken.

Did squat cleans in singles.

Happy with squat cleans, no misses.