Friday

Back Squat
135X3, 155X3, 175X3, 185X2, 205X2, 205X2, 205X2

800m run with 20# MB
100 Wallball
800m run with 20# MB
15.05

186

Thursday

Worked on double under and Muscle ups

15 rope climbs for time
5.53

187

Wednesday

Back Squat   X10
135, 135, 135, 155

Hang clean X3
45, 95, 125, 125, 135, 135

10 rds for time
10 yd bear crawl
10 yd broad jump
5 burpees
6.50

Tuesday

Angie 1/2

50 pullups
50 pushups
50 situps
50 squats

12.36

Monday

Back Squat X3
135, 155, 185, 185, 185, 185, 185

Split Jerk X1
45, 65, 95, 115, 135, 135, 135

2 DL EMOTM for 10 min

185, 185, 205, 205, 225, 225, 225  (ran out of time)

Friday

Row 500m
25 T2B
Row 400m
20 T2B
Row 300m
15 T2B
Row 200m
10 T2B
Row 100m
5 T2B

14.52

185

Wednesday

Squat X5
45, 95, 115, 135, 155, 155, 155, 155, 155

185

Monday

2 rds for warmup
run 400m
20 KB swings
15 pushups

Work on Sotts press

ring dips 3, 3, 3, 3, 3
BW, 10, 25, 35, 35

5 min AMRAP
6 dual KB clean @ 16kg each
6 dual KB push press @ 16kg each

186

Friday

7 min AMRAP
7 wallballs
7pullups
8 rds plus 7 wb

7 min amrap
7 OHS @ 195#
7 box jumps
4 rds

7 min amrap
7 KB snatch @ 16kg
7 HSPU
6 rds

7 min amrap
7 SDHP
7 double unders
7 rds

184

Thursday

Front Squat 3, 3, 3, 3, 3
135, 135, 155, 155, 155

Then
1 mile run  7.55
100 situps
1 miles run  8.30

19.52

184

Wednesday

Helen with rest
3 rounds each for time with 3 minutes rest between

400m run
21 KB swings @ 24kg
12 pullups
2.19
2.28
3.07

7.54 total.  Current Helen PR is 7.40

186

Friday

10 burpees
20 thrusters at 75#
10 burpees
20 snathes at 75#
10 burpees
10 thrusters
10 burpees
10 snatches
10 burpees

13.26

181

Thursday

100 OHS at 95#
19.56

181

Wednesday

Clean 135 X 7
Run 800m -3.35
rest 2 min
Run 800m - 3.00
rest 2 min
Run 800m - 3.13

13.48

184

Tuesday

shoulder press @ 95#  3X5

7 min AMRAP
10 KB swings
10 hands release pushups
5 rds

183