10 RFT
30 DUs
10 foot HS walk

11:35

Getting better. Still needs work


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1-13

Strict Pull-ups
Strict Ring Dips

21:58


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AMRAP 10

Max shoulder taps

91 P.R.


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Behind-the-Neck Press 3x12 115
Squat 1x20 225
Pull-Overs 1x20 75
1.Bench Press 3x12 190
1.Bent-over Rows 3x15 140

I had to break up the back squat this morning after 16.


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4 RFT
Run 700m rest 1:15
Run 300m rest 3:00


“Napalm”
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

23:04. Subbed slant board squats for WB. Rehab the knee.

92 degrees outside. Very hot


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10 RFT
30 DUs
9 foot HS walk

16:04 tough on the hands


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10 min AMRAP shoulder taps

72


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AMRAP 10
Shoulder taps

66


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30 PS at 95lb

2:12


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5 RFT
15 cal row
10 burpees

7:31. Burpees were high jumps. I haven’t done burpees in what feels like a year.


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25 min jog

7 min of 7sec sprints

3 RFT
30 Cal row
15 TTB
10 DB C&J 50lb

15:54 wow it’s hot out this early


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Behind-the-Neck Press 3x12 115
Squat 1x20 215
Pull-Overs 1x20 75
1.Bench Press 3x12 190
1.Bent-over Rows 3x15 140
Stiff-legged Deadlift 1x15 230

5! Power Snatch


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“DANIEL"
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

21:28 Rxd my P.R. is in September and it’s hot out there right now!



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Behind-the-Neck Press 3x12 115
Squat 1x20 210
Pull-Overs 1x20 75
1.Bench Press 3x12 185
1.Bent-over Rows 3x15 140
Stiff-legged Deadlift 1x15 225

3x (500m, 400m, 300m w/ 75sec rest b/t reps and 4min rest b/t sets.

500 2:08, 2:22, 2:37
400 1:36, 1:50, 1:49
300 1:20, 1:26, 1:24


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20” AMRAP
1 sit up
1 TTB
1 push up

Increase by one after each set of the 3 movements

15 plus 5 sit ups


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