W3P9

Week 3

Today/Tomorrow 

Practice some of the necessary skills for the comp in a low volume/no fatigue scenario

Do an easy warm-up/sweat + mobility 

Game plan the events and scenarios

Food prep

Sat/Sun - comp

Saturday

Event 1

100 Double Under Buy In

+

21-15-9 Thrusters, 115#

5-3-1 Rope Climbs

**6:56.  Worst finish all weekend. 17th place

Event 2

Run 800m

40 KBS, 70#

30 CTB

20 Pistols alternating

10 Box Jumps, 30"

50' HS Walk

9:23- 8th place

Event 3

3RM OHS from the ground- 265#- 6th place

Sunday

Event 4

4 rounds for time:

15 Toes to Bar

135# Farmer's Carry each hand about 30'
10 FSQ, 155#
Farmer's Carry
6:26- 12th place

Final (top 10 only)
9-7-5 
Muscle Ups
Power Clean to OH
**9's @ 135#
7's @ 155#
5's @ 185#
4:26- 2nd place

Finished 4th overall on the weekend off 88 competitors.  Pretty pleased with how I felt.  Take aways from the weekend:
1) I knew I needed to be top 5 since I was in the amateur division
2) still pretty stiff competition so I was happy with placing
3) the workouts set up pretty good for me so even more pressure to perform well 
4) I was a little under the weather, coughing and sinus issues all weekend.  Coughing on the first set of front squats isn't fun.  I know I could have shave 30 sec there if I was 100% which would have put me on the podium.  Other than that I'm not sure it effected me a ton but all the workouts really hurt bad so it may have.
5) confidence boost, now time to get ready for the open.

Monday - off/recovery/Z1 if you feel like it

Tuesday

AM - DL int (varied) + PChain + SL int + Core

A. Romanian Deadlifts @ 20X0, work to a tough triple - only lower to below knee, wear straps

B1. Good Mornings @ 50X0, 5 reps x 3 sets, 10 sec

B2. GH Raises @ 50X0, 4-6 reps x 3 sets, 2 min

C1. OH BB Walking Lunges, 5/leg x 3 sets, 1 min

C2. L Sit from Pull-up Bar, 15-20 sec x 3 sets, 1 min

PM - CF Tester

AMRAP in 15 minutes:

Wall Balls @ 20lbs to 10ft - 15,15,15,15,15,etc.

Burpee Ring Muscle-ups - 1,2,3,4,5,etc.

*I got 8 rd + 15 WB + 1 BRMU

A. 355, felt heavy, did it at home and wasn't sure I'd have enough weight so I did 5's building up
B. 185 for all sets
B2. Did on the ground with feet hooked under car, much harder than on a GH machine
C1. 135, 155, 155#
C2. L-sit from bar, done

P.M.
8 rounds + 15 WB + 4 BMU's

Still got some sinus stuff going on but pretty pleased with this.

Wednesday

AM - MAP Low %’s (skills/core)

30 minutes @ 75%/moderate:

2:30 min Rowing

2:30 min AirBike

2:30 min Single Unders

2:30 min No Push-up Burpees - no jump @ top

Row was just under 2:00/500m
AirBike is broken so had to use airdyne with no monitor- counted about 65RPM
Didn't count the rest

PM - IGT (potential + fatigued)

3 sets @ high effort:

25 Chest to Bar

25 Box Jump Overs @ 24"

2 min b/t sets

+

3 sets @ high effort:

25 Ring Dips

25 Russian KBS @ 32kg

2 min b/t sets

+

3 sets @ high effort:

500m Row

50ft HS Walk

15 Toes to Bar

3 min b/t sets

1:23, 1:22, 1:26- all pull ups unbroken, box jumps slowed
1:08, 1:04, 1:05- all unbroken
3:30, 4:15, 4:15 I think.  I kinda lost track here on times.  Very challenging. Had a hard time keeping row under 2:05/500m the last 2 sets.  This is a very tough day but I like it.  I feel like I get better on these days for sure.

W2P9

Week 2

Friday

AM - Row/AB MAP

4 sets @ 85-90%:

2 min Rowing

2 min AirBike

4 min rest

Done felt good.  Kept row under 1:50 and Air Bike about 60 RPM

PM - SN int + CJ mod + LEnd tester

Snatch, work to a challenging touch n go double

+

CJ, 1 rep per min x 6 mins - start @ 205lbs, add 5 lbs per min

+

Thruster/Rope Climb/DU Fittest Games Event

Snatch, 205.  Missed first rep at 215 b/c of shoulder giving out
Cl&J- build up to 245 OHS for 3 from the ground instead
+
FG WOD- 7:27, harder than expected, need to really focus on getting feet higher up on each pull on the rope.

Saturday

AM - DL int (varied) + CP Battery Tester

Deadlift, AMRAP touch n go @ 315lbs x 1 set

+

AMRAP Strict HSPU to 10” Deficit in 10 mins

PM - 10 min MAP x 3 (high gym)

Fittest Chipper Event

DL- 16 reps and my grip failed.  Surprised this was the limiter.  I was not expecting that.
39 HSPU's felt pretty good. Did like 5, 3, 3, 3, 3, 2's the rest of the time till the last 2 singles.

Chipper- like 8:27 or so.  Broke KBS 30/10 then 5's on the Pull Ups, rest unbroken

Monday

AM - Row/AB MAP

4 sets @ 90%:

2 min AirBike

2 min Rowing

4 min rest

Done, Bike @ 63RPM and Row @ 1:49/500m

PM - CJ int + SN mod + LEnd tester

A. Squat Clean. Hang Squat Clean, 1.1 - work to a max set

B. 2 touch n go Power Snatch @ 175lbs per min x 7 mins

C. For time:

21 Chest to Bar

18 Thrusters @ 95lbs

15 Bar Facing Burpees

12 Thrusters @ 95lbs

9 Chest to Bar

A. build to 255, felt heavy
B. Complete, felt solid
C. 2:30ish I think.  All Unbroken

Tuesday

AM - DL int (varied) + PChain + SL int + Core

A. Deadlifts, work to a challenging single - not a max

B. Good Mornings @ 2010, 10 reps x 3 sets, 2 min - again, nothing too heavy

C. AMRAP Alternating 24kg Weighted Pistols in 2 minutes

D. EMOM x 10 mins:

1st - 10 sec L Sit on Rings

2nd - 10 sec L Sit from Pull-up Bar

A. 405, felt really heavy, not max but heavy
B. 135, 155, 165
C. 26, got more uncomfortable just holding the KB than anything else
D. Complete

PM - CF Tester

The next Fittest Games event @ 90% - I am sure they will have another one announced by then. Go at it at 90%, not max effort. Just get experience.

TTB, Farmer Carry, FSQ- 9:17.  All unbroken.  Was able to hook grip the DB's, Still not sure on the distance or weight on carries so this could be totally different

Wednesday

AM - MAP Low %’s (skills/core)

30 minutes @ 75%/moderate:

5 min Running

4 min Rowing

3 min Alternating Step-ups onto 24"

2 min Farmer Carry @ 24kg/arm

1 min Burpees - no jump @ top

Run about 1000m, farther the second run
Row @ 1:58/500m both times
Step Ups- 54, 58
Carries- unbroken for 2 min
Burpees- 16, 20
Felt good.

PM - IGT (potential + fatigued)

@ high effort:

AMRAP Ring Muscle-ups

1,000m Row

(5 min rest)

1,000m Row

AMRAP Ring Muscle-ups

(5 min rest)

25 Chest to Bar

25 Burpees to 6” OH

(2 min rest)

25 Burpees to 6” OH

25 Chest to Bar

20 Unbroken Muscle Ups first set!! Been wanting to hit that # for a long time now.  Almost missed on 19 but kept it together
Row, 4 min
Row, 3:49
10 Muscle Ups
2:25- Pull Ups 18/7
2:53- Pull Ups 8/7/5/5

W1P9

Week 1

Friday

AM - Row/AB MAP

5 sets @ 85-90%:

1:30 min Rowing

1:30 min AirBike

3 min rest

Complete- Row stayed about 1:45/500m- distances- 406, 414, 420, 419, 419 Bike RPM- 57, 58, 57, 58, 58
Felt pretty good

PM - SN int + CJ mod + LEnd tester

Power Snatch. Squat Snatch. OHS, 1.2.3 - work to a tough set, go touch n go on the reps

+

Squat Clean. Front Squat. Split Jerk, 1.1.1 every 2 mins x 10 sets - 5 sets @ 225lbs, 5 sets @ 245lbs

+

For time:

30 Power Clean and Overhead @ 95lbs

20 Bar Facing Burpees

10 Power Clean and Overhead @ 95lbs

Snatch- built to 205.  Felt pretty solid, not max effort
Clean complex- done, felt pretty good.  All but 2-3 Jerks felt pretty solid
Metcon- 3:34- had to break the first set like 20, 3, 3, 2, 2 or something, the rest unbroken.

Saturday

AM - DL int (varied) + CP Battery Tester

Deadlift, work to a moderately tough touch n go 5 - nothing close to fail

+

6 unbroken rounds for time:

5 Ring Muscle-ups

5 Thrusters @ 175lbs

PM - 10 min MAP x 3 (high gym)

10 min @ 90%:

15 Chest to Bar

15 Box Jump Overs @ 24"

15 Wall Balls @ 20lbs to 10 ft

—10 min rest

10 min @ 90%:

15 Kipping HSPU

15 R Leg Pistols

15 Russian KBS @ 32kg

15 L Leg Pistols

—10 min rest

10 min @ 90%:

15 Toes to Bar

15 Shoulder to Overhead @ 95lbs

15 Back Squats @ 95lbs

DL- build to 355. back felt fatigued but movement felt good.  315 has never felt that light.  
Metcon- 8:40.  MU's easy, thrusters got tough and that's where most of the rest was.  All unbroken as written

P.M.
4 + 39
3 + 39
4 + 2
This hurt pretty bad.  First 10 min piece I did first 2 sets of pull ups unbroken then broke them into 3 sets after that.  Everything else unbroken.  BJ were step downs.  Felt keep good pace other than having to break on pull ups.
2nd piece was harder than expected.  Legs were fatigued doing 15 pistols in a row on each leg.  Other than that it was pretty smooth.  Breathing was easiest of all 3 on this one.
3rd piece was awful.  First set of TTB unbroken then broke into 5's after that until last set and did 8/7.  Energy was completely zapped I felt like here.  StoOH did first set unbroken into the BSQ then I started doing 14 + 1 into BSQ.  BSQ were slow

Monday

AM - Row/AB MAP

5 sets @ 90%:

1:30 min AirBike

1:30 min Rowing

3 min rest

Bike @ 63RPM
Row @ 1:48ish/500m
**All quad burn, the bike is still just as challenging for me to keep pace even at this speed for that RPM just with quad burn.  Row felt pretty good. 

PM - CJ int + SN mod + LEnd tester

A. Power Clean. Hang Squat Clean. Front Squat, 1.2.3 - work to a max set

B. Push Press, work to a touch n go 5

C. Squat Snatch. OHS, 1.1 per min x 15 mins - 5 @ 175lbs, 5 @ 185lbs, 5 @ 195lbs

D. For time:

15 Squat Snatch @ 115lbs

30 Pull-ups

15 Thrusters @ 115lbs

A. 245, lost hook grip on 260 so I missed the hang clean and just stopped there.  Felt good though
B. 235, 
C. Complete, felt solid
D. 2:13, Snatches were 10/5, the rest was unbroken.  This hurt worse than expected.  Disappointed I didn't do it all unbroken but if I did I don't think I could have done pull ups unbroken

Tuesday

AM - DL int (varied) + PChain + SL int + Core

A. Deadlifts off 2” platform @ 40X0, 2 challenging reps every 2 mins x 5 sets

B. Good Mornings @ 2010, 15 reps x 3 sets, 2 min

C. Front Rack Barbell Reverse Lunges, 10-8-6/leg, 2 min b/t sets

D. 3 sets:

20 sec L Sit from Pull-up Bar

10 sec rest

20 sec Weighted R Side Bridge

10 sec rest

20 sec Weighted L Side Bridge

1 min rest

A. 335 across.  Felt ok
B. 95, 115, 135.  95 may have been too light but I wasn't sure for this amount of reps.
C. 135, 155, 185
**I'll be honest I may have been a little conservative on B & C b/c it was my first week doing these and I had the 14.4 this afternoon so I wanted to do good on it.
D. Complete, Side planks w/ 20# first 2 rounds and 30# on last round.

PM - CF Tester

“14.4"

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row 

50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

19 Muscle Ups, sent email about it.  Not happy but ok with this score considering how I paced and the confusion of reps at the end.  Feel confident I could get through 1 round.

Wednesday

AM - MAP Low %’s (skills/core)

30 minutes @ 75%/moderate:

1 min R Arm OH Carry @ 24kg KB

1 min Front Bridge

1 min L Arm OH Carry @ 24kg KB

1 min Front Bridge

1 min R Arm Farmer Carry @ 32kg KB

1 min L Arm Farmer Carry @ 32kg KB

4 min Rowing

Complete.  This was pretty challenging.  My left shoulder/neck has been in some pain lately with trigger points but it's more flexible so it was actually easier than the R side.  Farmer's carry was harder than expected with Grip and Core both.
Row kept at sub 2:00/500m

PM - IGT (potential + fatigued)

3 sets @ high effort:

10-15 Bar Muscle-ups

100 DU's

2 min b/t sets

+

3 sets @ high effort:

AMRAP unbroken Strict HSPU

250m Row

2 min b/t sets

+

3 sets @ high effort:

21 Burpees to 6” OH

15 Box Jump Overs @ 30"

21 Toes to Bar

50ft HS Walk

3 Rope Climbs to 15ft - use legs

3 min b/t sets

BMU/DU- 13/1:55, 12/1:50, 12/1:54- tripped on DU's first and last set.  Hands got slippery on first set only reason I didn't get 15
+
HSPU/Row- 30, 18, 16 HSPU's and all rows were about 52 sec- about 1:42-1:44/500m
+
5:50- only 2 rope climbs, 2nd one being legless, HS walk fell once, TTB 13/7, Burpees 1:20
5:50- HS Walk Unbroken, TTB 14/6, Burpees 1:20
6:20- All Unbroken- wanted to see if I could do TTB unbroken b/c they were feeling pretty good and I did but came off with a bad side stitch so had to breath a little extra before HS Walks.
This was VERY challenging but I liked it.  The box jumps were relatively the slowest.

W5P8

Week 5

Friday

AM - Rowing MAP

5 x 2:30 min Rowing @ 85-90%/2:30 min rest on Rower

Complete felt good. Kept 1:48 pace

PM - SN int + CJ int + LP2—>LEnd mixed

Power Clean, work to a touch n go 5

+

“2015 OCT Snatch Ladder Event"

*Set-up 5 barbells

+

“2015 OCT Event"

4 min AMRAP:

21 Pull-up

21 Thruster @ 95lbs

15 Chest to bar

15 Thruster @ 125lbs

9 Bar Muscle-up

9 Thruster @ 155lbs

235, 255 for a double but didn't try for a 3rd rep.  Wasn't feeling to powerful.
Hit 185 and 200# bar in Snatch ladder and wasn't even close on 215.  Felt like 250#
+
4 min AMRAP= Finished 5 Thrusters @ 155.  Was doing it with another girl and we went to same bar for BMU's and had some confusion.  I'm confident I could finish if I did it again.  Did all unbroken.

Saturday

AM - Upper Volume Accumulation

10ft HS Walk every 30 sec x 20 sets

+

3 sets:

10 Toes to Bar

10 Ring Dips

1 min rest

+

3 sets:

10 Toes to bar

10 Clapping Push-ups

1 min rest

+

3 sets:

10 Toes to Bar

10 Push Press @ 95lbs

1 min rest

PM - DL int %’s + MAP (3/3+)

A. Deadlift, 1 rep @ 88% every min x 6 reps

B. 10 minutes @ 85-90%/high effort:

25 Deadlift @ 115lbs

25 Wall Balls @ 20lbs to 10 ft

—10 min

10 minutes @ 85-90%/high effort:

25 cal AirBike

25 Box Jumps @ 24"

A. DL @ 395 felt pretty good.
DL/WB piece- 4 + 38.  All unbroken.  Stayed smooth and steady on DL's.  Felt pretty good here.  Really happy to stay unbroen.
Bike/BJ- 2 + 33.  If I remember right, I held 60RPM on bike.  Too slow, sped up last
+
A.M. (couldn't get to it in the morning.
All Done.  All Unbroken. Felt really good.  TTB started getting tough on last 3 sets but other than that it was good.

Monday

AM - Running MAP

100m Row @ 90% x 30 sets, 40 sec rest

Done- 1:44/500m pace felt great.  Got under 1:40 on the last 2 sets

PM - OHS int + tng SN/CJ work + LP1—>LP2 (cyclical)

A. Heaving Snatch Balance, work to a tough single

B. EMOM x 10 mins:

4 Strict HSPU

2 touch n go Power Snatch @ 155lbs

+

EMOM x 10 mins:

2 Ring Muscle-ups

2 touch n go Power Clean and Overhead @ 155lbs

C. 3 sets @ 97%:

60 sec AirBike

6 min b/t

A. 255.  Felt pretty good, didn't go any higher
+
EMOM's- Done unbroken, weights felt really light.
+
60 sec BIkes- RPM's @ 75, 75, 74.  Should have tried to dig a little more but it was all I had the last 10-15 sec every set.

Tuesday

AM - Upper Volume Accumulation

5 sets @ high effort:

20 Chest to Bar

20 Push-ups

50 DU's

2 min b/t sets

1:15 first 4 sets and 1:11 on last set.

All unbroken.  Finally started to get rhythm on CTB on last set.   Double unders unbroken but harder than should have been.  Overall felt good

PM - FSq int + SL int + Core + TGU's

A. Front Squat, work to a tough 1

B. OH Barbell Walking Lunges, 2/leg heavy per min x 10 mins

C. Accumulate 2 minutes of L Sit on Rings in shortest time possible

A. build to 335 w/o belt, 355 w/ belt.
B. Done @ 175#.  Felt better OH but still weak in the core
C. Awful.  5 min to get first 60 sec and it started to get real sloppy so went to tuck holds for next 6 min.

Wednesday

AM - Good Morning + PChain + MAP Low %’s

A. Good Morning @ 2011, 2-3 reps x 6 sets, 2 min

B. GH Raises @ 40X0, 4-6 reps x 6 sets, 1 min

C. 20 minutes @ 75%/moderate:

1 min AirBike

1 min Front Bridge

1 min Rowing

1 min Front Bridge

A. 185, 205, 225, 225, 235, 235.  Feeling a little better
B. Blue band, felt hard
C. Got 3 rounds done and had a meeting, did another 3 rounds after pm session

PM - mixed MAP Sets (short)

EMOM x 30 minutes @ high effort:

1st - 5-8 Ring Muscle-ups

2nd - 15 OHS @ 95lbs

3rd - off

4th - 10 Bar Facing Burpees

5th - 15 Hang Power Clean @ 95lbs

6th - off

8 Muscle Ups/set (10 on last one)
OHS under 22 sec every set
BFBurpees under 24 sec
HPC under 20 sec 

Felt great, no issues

W4P8

Week 4

Friday

AM - Rowing MAP

10 x 1 min Rowing @ 85-90%/1 min rest on Rower

+

1 x 3 min Row @ 85-90%

Complete- Kept 1 min row's @ 1:45 or less
3 min @ 1:50
Felt pretty solid.  Like the 1 min/1min felt I could push the pace a little

PM - SN int + CJ int + LP2—>LEnd mixed

BTN Split Jerk, work to a single

+

Squat Snatch, 2 touch n go reps every 90 sec until failure - start @ 175lbs, add 5 lbs per set

(no additional rest)

Squat Clean, 2 touch n go reps every 90 sec until failure - start where you left off with Snatches, add 5 lbs per set

+

9,6,3 ALL OUT for time:

Bar Muscle-ups

Thrusters @ 135lbs

(Rest 6-8 min b/t sets)

9,6,3 ALL OUT for time:

Bar Facing Burpees

Power Clean @ 135lbs

(Rest 6-8 min b/t sets)

30 Squat Clean @ 135lbs for time

BTN Split Jerk- 305, caught 325 but left shoulder gave out before standing all the way up with it.
Sq Snatch- only up to 205, didn't feel good the whole time.
Sq Clean- 275, missed the second on 280.  Felt great on the cleans.
BMU/Thrusters- 1:56
Burp/PC- 1:49
Sq Cleans- (time cut out on my picture) but I think it was like 3:30ish.  I know it was in the 3's.  Really bad.  Did 10 unbroken relatively slow to try to pace but had to do singles after that.  Legs were toast.

Saturday

AM - Upper Volume Accumulation

EMOM x 30 mins:

Mins 1—>10 - 15ft HS Walk + 3 Ring Muscle-ups

Mins 11—>20 - 1 Legless Rope Climb to 15ft + 3 Kipping HSPU to 10” Deficit

Mins 21—>30 - 3 Toes to Bar + 3 Chest to Bar + 6 Clapping Push-ups

Complete- EXTREMELY humid here that morning and the gym I was at gets terribly moist
1-->10 done no problem's- HS Walks got tough
11--->20- Couldn't do HSPU's b/c of neck so I did ring dips followed by HS Hold to work OH position.  RC felt better than expected
21--->30 easy.

PM - DL int %’s + MAP (3/3+)

A. Deadlift, 1 rep @ 86% every min x 8 reps

B. 7 minutes @ 85-90%/high effort:

15 double KB Front Squats @ 16kg/arm

75 DU's

—7 min

7 minutes @ 85-90%/high effort:

15 Shoulder to Overhead @ 95lbs

20 Deadlift @ 95lbs

25 Air Squats

—7 min

7 minutes @ 85-90%/high effort:

20 cal AirBike

20 Pull-ups

5+6, tripped on DU's once or twice, other than that unbroken
3 + 27, unbroken
3 even- unbroken
Felt pretty solid on this.  2nd one was pretty hard on muscular fatigue.  Last one biceps/grip blew up a little on last set but still got it unbroken right as clock ended.

Monday

AM - Running MAP

100m Run @ 85-90% per min x 30 mins

PM - OHS int + tng SN/CJ work + LP1—>LP2 (cyclical)

A. OHS, work to a tough single

B. EMOM x 10 mins:

1st - 3 fast hang squat snatch @ 135lbs

2nd - 3 fast power snatch @ 135lbs

+

EMOM x 10 mins:

1st - 3 fast hang power clean @ 185lbs 

2nd - 3 shoulder to overhead @ 185lbs

C. 4 sets @ 97%:

50 sec Rowing

5 min b/t

A.M.
Did Air Dyne 20 sec instead of run b/c it was like 20 degrees here.  Freezing

P.M.
OHS- 295, missed it first try and unstable second try.  Felt heavy the whole time building up.  Was hoping for a PR
EMOM's complete fast and easy
Row's - 277, 281, 281, 283
Recovered fast, just couldn't dig much harder than about 1:27/500m

Tuesday

AM - Upper Volume Accumulation

AMRAP unbroken Chest to Bar x 1 set

+

AMRAP in 15 minutes:

Strict Pronated Chest to Bar - 1,2,3,4,5,etc.

Strict HSPU to 2” Deficit - 1,2,3,4,5,etc.

+

AMRAP Rope Climb to 15ft (use legs) in 5 minutes

PM - FSq int + SL int + Core + TGU's

A. Front Squat, work to a tough 2

B. Weighted Alternating Pistols, 10 tough reps x 3 sets, 2 min - 5/leg

C. 10 sets:

1 R Arm TGU @ 32kg

1 L Arm TGU @ 32kg

10 sec Hollow Rocks

20 sec L Side Bridge

20 sec R Side Bridge

1 min b/t sets

Bad day all around
CTB AMRAP- 33, had really good warm up and felt good about it but this sucked.  I've done like 46 before.  very disappointed in this #
15 min amrap- got up to 11, all HSPU's unbroken and relatively easy.  Was doing singles and doubles on pull ups after about set 5
Shoulder was hurting so didn't do RC's but didn't single arm bent rows- 3 x 5 @ 20X2 w/ 55#'s

P.M.
Grid League Scores
20 sec for 2RM Cl&J, 265#
+
15 Ground to OH, 135#
10 Lateral Bar Burpees
15 Ground to OH, 135#
2:53- No good, went 10/5 on first set, then 10 burpees, then 1/3/3/3/2/3

Wednesday

AM - Good Morning + PChain + MAP Low %’s

A. Good Morning @ 2011, 3-4 reps x 6 sets, 2 min

B. GH Raises @ 40X0, 4-6 reps x 6 sets, 1 min

C. 20 minutes @ 75%/moderate:

100ft R Arm Farmer Carry @ 32kg KB

100ft L Arm Farmer Carry @ 32kg KB

100ft Bear Crawl

500m Row

A. 185, 185, 195, 205, 215, 225- I noticed if I let back round even the slightest bit, I'll crumble.  May I should practice some light rounded back GM's???
B. Blue band across- really felt hammies on this today and felt good. 
C. 4 rounds plus carries and crawl. Row @ 2:05/500m

PM - mixed MAP Sets (short)

EMOM x 30 minutes @ high effort:

1st - 20 Thrusters @ 65lbs

2nd - 15 Burpees - no jump

3rd - off

4th - 20 Wall Balls @ 20lbs to 10 ft

5th - 15 KBS @ 32kg

6th - off

Complete, challenging but felt good here.  Enjoy this session every week.
Thrusters- 38 sec/
Burpees- 41 sec/ (slower than expected)
WB- 38 sec/
KBS- 30 sec/