15” AMRAP

5 training burpees
5 HPC 135lb
Add 5 each round

25 HPC plus one burpee.


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2k row

7:23 focused on technique. Damper was set at 6

AMRAP 12
5 Strict MU
20 Walking Lunges

4 rounds even. ripped my hand. I'm glad I was able to hit strict MU but the garage gym isn't very well suited for MU in general due to my height. Good work for my knees though.

"The Chief"

5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

20 plus 6 push ups but I think I missed count and was at 21 rds. Not sure. 

Tempo Front Squat
4 sets of 1 Rep
- 5 Second Negative
- 3 Second Pause in Bottom
- 3 Second Pause at Parallel

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.

135-185

Conditioning
“Heartbreak Kid”3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Regular butterfly pull-ups to protect my neck

9:27

"Bad Blood"
5 Rounds:
1:00 - Max Burpee Box Jumps (20")
1:00 - Clean high pull (155)
1:00 - Echo Bike Calories
1:00 - Rest

151 but I was interrupted by some nice Mexicano Hombres. Extra Rest!

Recovery Row1800 Meter Row
Meters 0-200 - 2K Pace + 15 Seconds
Meters 201-400 - 2K Pace + 10 Seconds
Meters 401-600 - 2K Pace + 5 Seconds
Repeat this process for a total of (3) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.

7:16 and miserable

7 min of burpees

105


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25-20-15-10-5

TTB
Burpees

12:46. TTB on portable pull up bar so I was swinging.


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10 RFT
Run 256m
Rest 90s

24:23

Feet are on fire.


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