Free...: July 2014

29th
AM
Row 500m rest 30sec x 8
all rows must be same pace
1 - 1:54.8
2 - 1:54.1
3 - 1:54.7
4 - 1:54.8
5 - 1:54.4
6 - 1:54.4
7 - 1:53.7
8 - 1:54.2
https://www.youtube.com/watch?v=FqJI1rl5A-8

PM
A1. snatch pull 1. 1; rest 10sec/rest 30sec
195x1.1, 200x1.1, 210x1.1, 220x1.1, 230x1.1
A2. hang snatch 1; rest 10sec/rest 3mins x 4-5sets from blocks
145x1.1 - https://www.youtube.com/watch?v=-7xYCgiO7jI
150x1.1 - https://www.youtube.com/watch?v=BW3icPvxEdA
160x1.1 - https://www.youtube.com/watch?v=cJDW83mDOa8
170x1.1 - https://www.youtube.com/watch?v=sMh8T8sBsdU

180xf.f - https://www.youtube.com/watch?v=h9aEDB0Eql8
B. GHR @40X1; 6-8; rest 2mins x 3
8x3
OUCH. LEGS are even more fucked!
https://www.youtube.com/watch?v=lDVI67PpPHo
+
for time
Run 400m
10 PS 175#
100 DU
15 PS 155#
125 DU
10 PS 135#
12:50
one missed rep in the set of 175#PS
https://www.youtube.com/watch?v=gzVSD5j6Nz4

28th
AM
Run 25-35mins Z1 fasted
awesome!

PM
A. Back squat @30X1; 6, 4, 2, 6, 4, 2; rest 3mins
45x5, 135x6, 225x4
255x6 - https://www.youtube.com/watch?v=ynDIjzAUIvo
275x4 - https://www.youtube.com/watch?v=rz_l2Q5tPoY
295x2 - https://www.youtube.com/watch?v=O58q8nf5OO4
265x6 - https://www.youtube.com/watch?v=ufqbCZKGlwA
285x4 - https://www.youtube.com/watch?v=VUUxzRweYHM
305x2 - https://www.youtube.com/watch?v=_lsct5leRIw

B1. BB front rack walk lunges 135# 20steps rest 10sec
B2. 3 rope climbs AFAP; rest 20sec
B3. HS walk amrap - a few meters; rest 3mins
all sets unbroken.
walked about 60ft each round
1 - https://www.youtube.com/watch?v=UYo0cInHWXY
2 - https://www.youtube.com/watch?v=fcStRcIwmpM
3 - https://www.youtube.com/watch?v=24c-94CGpH8

C. emom - 10 wall balls + 4 burpee box jump 24" + 2 MU - 6-8mins
all sets UB - https://www.youtube.com/watch?v=WiA2upgUu04

26th
short night of sleep. finishing late coaching and stating early on sat.
part 1
clean and jerk build to a tough single in 10mins
45x5, 135x3, 185x3
230x1 - https://www.youtube.com/watch?v=uRajSf3daok
240xf - https://www.youtube.com/watch?v=sCv0Fh_upLQ
240x1 - https://www.youtube.com/watch?v=OsS8iPbkTos

250xf - https://www.youtube.com/watch?v=h_UqHxSO5wo
250xf - https://www.youtube.com/watch?v=frLnUhTMGCE

rest as needed

part 2
for time
Run 800m
Row 2k
Run 800m
15:54 - https://www.youtube.com/watch?v=uvciNLihrxw

rest as needed

for time
50 wall balls 20# 10' target
100 DU
35 wall balls 20# 10' target
125 DU
20 wall balls 20# 10' target
150 DU
9:40 - https://www.youtube.com/watch?v=U7j9Ttv54AQ

25th
AM
Row 5k every 500m 2 MU 5 pushups 10 air squats
29:17
legs were smashed after this...

PM
A. emom - @20X1 bench press x 2-3 70% of 1rm - 10mins
170x3x10 - https://www.youtube.com/watch?v=38NyA5WjkNk
B1. push press TnG 5 x 5 tough build per set; rest 30sec
175x5, 180x5, 185x5, 190x5, 195x5
B2. axel bar pendlay row 4-5x5; rest 3mins
165x5 - https://www.youtube.com/watch?v=C5wkyDKWYw4
175x5 - https://www.youtube.com/watch?v=GJD6QRqJ0jU
175x5 - https://www.youtube.com/watch?v=pjAIzOZUNcI
175x5 - https://www.youtube.com/watch?v=O3RY_jERMNg
175x5 - https://www.youtube.com/watch?v=ZznimprhOjU

C. 30 TGU 2pd alt hands per rep
14:18 - https://www.youtube.com/watch?v=hsdmGxqlZ48
+
3 sets 97% effort
5 PC TnG tough build per set
12 burpees afap
rest 3mins
1 - 185x5/33sec - https://www.youtube.com/watch?v=GGrI9dyV1hg
2 - 195x5/33sec - https://www.youtube.com/watch?v=P_ImmIWcGZo
3 - 205x5/37sec - https://www.youtube.com/watch?v=_K1lsswSb-s

24th
AM
Run 200m easy pace
FLR on rings 30sec
Row 1min easy pace
3 wall walks
FW 50m 88#/hand
35mins all easy pace
7r

PM
A. FS build to a tough triple
45x5, 135x5, 225x3
275x3 - https://www.youtube.com/watch?v=9noeZCBS5Gs
290x(1+f) - https://www.youtube.com/watch?v=KCTp7OKF0LI
290x3 - https://www.youtube.com/watch?v=7U12AGiEZMQ

+
30, 20, 10 for time
DB thrusters 45# /hand
CTB chin ups
6:03 - https://www.youtube.com/watch?v=ITOXgq6cAfg
30s - ub
20s - 10/10
10s - ub

+
AD 30sec 97%
rest 2:50mins x 6
rest 5mins after 3rd
airdyne was still broken/subed for row
after the TH-C2B work, my legs/cns was shut…
1 - 11cal
2 - 11cal
3 - 11cal
4 - 11cal
5 - 11cal
6 - 11cal

245x(1+3) - https://www.youtube.com/watch?v=od_owUHS7wM

B2. 20 CTB chin ups; rest 90sec
ub, ub, ub, ub - https://www.youtube.com/watch?v=ff4xiqjtzAc
B3. 12-15 H SPU strict; rest 90sec x 3
15 for all sets - https://www.youtube.com/watch?v=MjNg1mEze_4
C. emom - MU x 1 + 7 ring dips - 5mins
ub - https://www.youtube.com/watch?v=tS6iv5kvCok

19th
part 1
Snatch build to a tough TnG double in 10mins
45x4, 95x4, 135x3
165x2 - https://www.youtube.com/watch?v=l_RjmmDQg84
175x2 - https://www.youtube.com/watch?v=KX9VYM0NSHs
185x2 - https://www.youtube.com/watch?v=4NkO6hOm0OE
195xf - https://www.youtube.com/watch?v=F-KI8upDjKQ
200x(1+f) - https://www.youtube.com/watch?v=dxEfUu9zuzY

rest as needed

part 2
12min 80-90% grinder
10 man makers 40#/hand
3 box jump 36"
10 unbroken T2B
3r + 6mm - https://www.youtube.com/watch?v=UEVEPgc4Kt4

rest as needed

Row 750m for time 97% effort
2:31.0 - https://www.youtube.com/watch?v=VoIgnCkBAiI

18th
AM
Row 5k every 500m do 10 GHD situps 10 back extensions
about 32min

PM
A. emom - @20X1 bench press x 2-3 70% of 1rm - 8mins
170x2x8 - https://www.youtube.com/watch?v=V5rHAjReUFA
B1. push press TnG 5 x 5 tough build per set; rest 30sec
45x5, 135x5
165x5 - https://www.youtube.com/watch?v=BfHQgHJoZpk
175x5 - https://www.youtube.com/watch?v=1mLsWvWjHA0
180x5 - https://www.youtube.com/watch?v=xPNd1Q3z1SI
185x5 - https://www.youtube.com/watch?v=raAyR95M7Sw
190x5 - https://www.youtube.com/watch?v=xnpyJoX1V2Y

B2. pendlay row 4-5x5; rest 3mins
45x5, 135x5
155x5, 175x5, 185x5, 195x5, 200x5
+
3 sets 80, 90, 100%
Row 500m
20 wall balls 20# 10' target
15 HSPU
4 unbroken MU
80 unbroken DU
rest 5mins all sets same pace
*training with Brother!
fun :)
1 - 5:10 - https://www.youtube.com/watch?v=qtyhXzr0Sgs
2 - 4:56 - https://www.youtube.com/watch?v=onl0ic8lxGQ
3 - 4:53 - https://www.youtube.com/watch?v=VbcKI7lKkFo

rest 10mins

for time
5 rope climbs 15'
10 wall walks
5 rope climbs 15’
4:07 - https://www.youtube.com/watch?v=w28uCt6aMtk

17th
AM
Run 200m easy pace
FLR on rings 30sec
Row 1min easy pace
10 KBS 1.5pd russian easy
30mins all easy pace
why do we do these in the morning vs PM?
7r +200m

PM
A. back squat @30X1; 5, 4, 3, 2, 1; rest 3mins
45x7, 135x5, 225x4
275x5 - https://www.youtube.com/watch?v=4ILBZ21z6Xs
285x4 - https://www.youtube.com/watch?v=Fk0dCCIHA5A
295x(2+f) - https://www.youtube.com/watch?v=wKKSiyWxyJk
300x(1+f) - https://www.youtube.com/watch?v=MvGLsL_iQbI
310x1 - https://www.youtube.com/watch?v=9g0uuOTjS4c

B1. DB thrusters x 10; rest 10sec
all sets @ 50#. dont have heavier DB.
B2. wtd chin up amrap 20# attatched; rest 2mins x 5
16 - https://www.youtube.com/watch?v=Pxa2g3pUx1o

12 - https://www.youtube.com/watch?v=vKxBIVatdaE
14 - https://www.youtube.com/watch?v=mHXt785bFSg
13 - https://www.youtube.com/watch?v=ayctIMVQ8oc
9* - https://www.youtube.com/watch?v=P2ZwzsS4inA
*lost timing
+
AD 30sec 97%
rest 3:00mins x 6
rest 5mins after 3rd
AD still broke. used the row
12cal, 12, 13, 14, 14, 16 - https://www.youtube.com/watch?v=oyDVviC_qbU

15th
AM
Row 500m rest 30sec x 8
all rows must be same pace
1 - 1:53.2
1 - 1:54.4
1 - 1:54.5
1 - 1:54.2
1 - 1:54.5
1 - 1:54.8
1 - 1:53.8
1 - 1:53.8
https://www.youtube.com/watch?v=j9mWNC7Hqig

PM
A. snatch pull 1. 1. 1; rest 10sec/rest 3mins x 3 straps start at 100% of snatch and build
45x3, 135x3, 185x3
215x1.1.1, 225x1.1.1, 235x1.1.1 - https://www.youtube.com/watch?v=emw5KbaESFo

B. PS from high blocks build to a tough single
45x5, 75x4
125x1 - https://www.youtube.com/watch?v=RIOc2EWJpP0
145x1 - https://www.youtube.com/watch?v=fHFI3N_Ljv8
165xf - https://www.youtube.com/watch?v=DK7RlgilZGA
155x1 - https://www.youtube.com/watch?v=mKr9KTq4TiY
165x1 - https://www.youtube.com/watch?v=2bY3esL6sc8

175xf - https://www.youtube.com/watch?v=TU5S31K_WaM
175xf - https://www.youtube.com/watch?v=z6f-kaawPXI
175xf - https://www.youtube.com/watch?v=glay_mstVbs
+
for time
21 DL 155#
100 DU
15 DL 185#
100 DU
9 DL 225#
100 DU
5:52 - ub
https://www.youtube.com/watch?v=rHSkUSsjjkk

+
6 sets 80-90% effort
AD 30cals
1 rope climb 15'
2 wall walks
rest 30sec
1 - 2:52
2 - 3:25
3 - 2:50
4 - 2:46
5 - 2:46
6 - 2:26 - https://www.youtube.com/watch?v=ZocNA6uAp8A

14th
AM
AD 5mins Z1
+
AD 30sec 90% aero
rest easy spin x 20
+
AD 5mins Z1
322cal
No AD, the transmission belt will take 2 weeks to get to MTL.
used the row

PM
A. Back squat @30X1; 1, 1, 1, 1, 1 rest 3mins
45x5, 135x5, 225x3, 275x2
310x1, 310x1, 310x1, 310x1, 310x1 - https://www.youtube.com/watch?v=8XqqV0KsJHs

B1. BB on back reverse lunge 4-5/leg; rest 1min btw legs/rest 90sec start moderate build per set last two sets tough
135x5, 145x5, 155x5, 175x5, 185x5 - https://www.youtube.com/watch?v=WJCKVypgzs0

B2. Wtd chin up 2-3x5; rest 90sec build per set
32kgx3, 33.1x3, 34.3x3, 35.4x3, 36.5x(2+f) - https://www.youtube.com/watch?v=mCHTsyA-igk

B3. HS walk 20m; rest 90sec x 5
all sets ub - https://www.youtube.com/watch?v=co0Homc1EcE

C. FLR on rings 20sec on 10sec off x 10
https://www.youtube.com/watch?v=wWxXIrjTiaM

+
for time all out
1-10 unbroken CTB chin up for time
1:42 - https://www.youtube.com/watch?v=zC5bDmQVKgc

12th
part 1
clean and jerk build to a max

45x5, 135x5, 185x3, 225x1, 235x1, 245xf, 245xf, 245xf
started earlier but the mind was not focus
went for a walk… then gave it another shot...

45x5, 135x3, 185x2
225x1 - https://www.youtube.com/watch?v=DQnatfvL_go
235x1 - https://www.youtube.com/watch?v=Xv-luBbX1DE
245x1 - https://www.youtube.com/watch?v=_U-TTTQqt0s
255xf - https://www.youtube.com/watch?v=tLw75S7MIYU
255x1 - https://www.youtube.com/watch?v=qMo_bR9AjDg
260xf* - https://www.youtube.com/watch?v=JluQYqt0gDE
*overshoot on the jerk... the clean was rough...

rest as needed

part 2
on the 2mins
amrap ring dips
FW 100#/hand 50m
x 4sets
45rd/18/19/18 - https://www.youtube.com/watch?v=8i-OLwAWtaE

rest as needed

Run 200m 97% effort
rest 5mins x 3
1 - watch did not work *did an extra set.
2 - 32.2sec
3 - 31.1
4 - 29.7

11th
AM
Row 5k easy pace every 1k complete 4 heavy TGU/arm
30:32

PM
A. close grip bench press build to a max
45x5, 135x5, 185x3
215x1 - https://www.youtube.com/watch?v=HfvbiRHWHAU
225x1 - https://www.youtube.com/watch?v=BRbhDqBFIYI
235x1 - https://www.youtube.com/watch?v=NXdq0wKKXEM

B. close grip bench press 5x5 tough same weight each set rest 3mins
185x5x5 - https://www.youtube.com/watch?v=X7hRykeA7hs
C. DB bent torso row @20x1; 8-10/arm; rest 1min btw arms x 3
60x10, 65x10, 70x10 - https://www.youtube.com/watch?v=i2-QV5R2_j8
+
3 sets 80, 90, 100%
Row 200m
50 DU
12 burpees
5 stone to shoulder
5 shoulder to overhead 165#
rest 3mins
1 - 3:28 - https://www.youtube.com/watch?v=cIS2wi7Upw8
2 - 3:21 - https://www.youtube.com/watch?v=vXhr3aVPzYA

3 - 2:42* - https://www.youtube.com/watch?v=dsEtWirJ1k0
*did not do the burpees...

rest 10mins

5, 4, 3, 2, 1 for time
MU
box jump 36” sd
2:56 - https://www.youtube.com/watch?v=vHEhYpkfxtQ

10th
AM
Row 1k easy
Run 800m easy
Row 1k easy
Run 800m easy
AD 50cals easy pace
20:57
FUN!

PM
A. back squat @30X1; 5x5; rest 3mins start sets of 5 at tough 5 small builds per set
45x5, 135x5, 225x5
275x5 - https://www.youtube.com/watch?v=EuSVaHTkqzE
280x5 - https://www.youtube.com/watch?v=tlf7BDl8dvw
285x5 - https://www.youtube.com/watch?v=9f7teVALHXA
290x5 - https://www.youtube.com/watch?v=TyzAgUL7l_s

295x(3+f) - https://www.youtube.com/watch?v=V10Cq0Jiwqc
B. 50 wall ball 20# 10' target unbroken rest as needed x 2 best time possible is goal
1 - 1:36 - https://www.youtube.com/watch?v=-qKcviHhpe8
2 - 1:33 - https://www.youtube.com/watch?v=uCGbpthsdqA

+
AD 30sec 97%
rest 3:10mins x 6
rest 5mins after 3rd
AD is still broken - did on the row
14cal/15/14/14/14/14 - https://www.youtube.com/watch?v=YzAJOjclGas

8th
A. Halting snatch DL 3sec pause at hip 1. 1. 1; rest 10sec/rest 3mins x 3 build per set
45x5, 135x3
185x1.1.1 - https://www.youtube.com/watch?v=BC0Z6yUTY2U
195x1.1.1 - https://www.youtube.com/watch?v=PMC8cqxfBqA
215x1.1.1 - https://www.youtube.com/watch?v=8ceDRI5hMjk

B. PS build to a tough TnG double
45x5, 95x3, 135x2
165x2 - https://www.youtube.com/watch?v=wbnJ4phObxg
175x2 - https://www.youtube.com/watch?v=JULQmwe0lV4
185x(1+f) - https://www.youtube.com/watch?v=dOBioxb7ANk
185x2 - https://www.youtube.com/watch?v=H3K2YdwhcWs
190x2 - https://www.youtube.com/watch?v=vfV7Z17GELs

C. 21 KBS 88# rest 90sec x 3
ub - ub - ub - https://www.youtube.com/watch?v=A_UVrWLJk0c

+
for time 80-90% grinder effort
10 deficit HSPU 8"
50 T2B
100 wall balls 20# 10' target
10 burpee MU
10:26 - https://www.youtube.com/watch?v=RbXNdlDZ6S4

7th
A. Back squat @30X1; 3, 3, 2, 2, 1, 1; rest 3mins
45x5, 135x6, 225x3
275x3 - https://www.youtube.com/watch?v=4uMJXFk-QXw
285x3 - https://www.youtube.com/watch?v=r-2rv3Kq_Fc
295x2 - https://www.youtube.com/watch?v=b-V891D5f6Y
300x2 - https://www.youtube.com/watch?v=DtBD8MjlpWc
310x1 - https://www.youtube.com/watch?v=MN41eFIknhI
310x1 - https://www.youtube.com/watch?v=8lDkR6GtaRk

B1. BB on back russian step up 8/leg; rest 90sec
95x8, 115x8, 125x8, 125x8 - https://www.youtube.com/watch?v=84eJ6itXeUg
lack of balance. need more of these.

B2. Wtd chin up 2-3x4; rest 90sec
28kgx3, 29.1, 30.3, 32.5 - https://www.youtube.com/watch?v=GZXw2KEd9wU
B3. wtd dip 2-3x4; rest 90sec
28x3, 30.5x3, 32x3, 34x8 - https://www.youtube.com/watch?v=4-guIh-VTmI
C. 30 TGU 2pd alt hands per rep
14:30 - https://www.youtube.com/watch?v=jftT1vsmAXE
+
for time all out
Row 500m - 1:52
30 CTB chin ups (ub)
Row 500m - 1:51
4:39 - https://www.youtube.com/watch?v=MuGOKXWEvb4

5th
part 1
PS build to a max
45x5, 95x4, 135x2
165x1 - https://www.youtube.com/watch?v=pxh-IUEy8iI
175x1 - https://www.youtube.com/watch?v=J3_2eZzPCRA
185x1 - https://www.youtube.com/watch?v=y6mW6xftsJQ
195x1 - https://www.youtube.com/watch?v=a-yFxoOMOZY

205xf - https://www.youtube.com/watch?v=RFBHfov5x-c

rest as needed

part 2
Big warm up
100m sprint accel max speed at 50m
97% effort
rest walk to start x 10
16sec
no data
14.7
15.4
15
15.5
15.4
15.4
15.3
14.7
- https://www.youtube.com/watch?v=KyWYgDqXSWc

4th
A. close grip bench press build to a tough triple
45x5, 135x5, 185x3
195x3 - https://www.youtube.com/watch?v=jeL6J-PD3Co
205x3 - https://www.youtube.com/watch?v=sk5w_THY8T4
215x3 - https://www.youtube.com/watch?v=3qBGzbrXrCY

+
3 sets tough
6 stone to shoulder(~165#)
6 burpees
6 T2B
6 burpees
rest 3mins
1 - 2:28* - https://www.youtube.com/watch?v=PHj9yDc8cw0
2 - 1:25 - https://www.youtube.com/watch?v=9qPyGQORAZk
3 - 1:20 - https://www.youtube.com/watch?v=Xqd6gBIS5ng
*learnt how to use the hip to generate power.

+
5 rounds for time
5 PC 185#
3 unbroken MU
6:32 - not feeling powerful… feeling doozy…
https://www.youtube.com/watch?v=qmGxKidGIUY

3rd
A. back squat @30X1; 6, 6, 4, 4, 2, 2; rest 3mins
45x6, 135x6, 225x6
245x6 - https://www.youtube.com/watch?v=wf_psORaID0
265x6 - https://www.youtube.com/watch?v=5iv9VeI2spE
285x4 - https://www.youtube.com/watch?v=bDkBzsdKS7k
290x(3+f) - https://www.youtube.com/watch?v=RU5cXTeEBTE
300x(1+f) - https://www.youtube.com/watch?v=EF7U7xMOW_c
295x2 - https://www.youtube.com/watch?v=Dz5Ci4h1ca0

B. emom - 7 thrusters 115# - 5mins
all sets UB - https://www.youtube.com/watch?v=L2__0SgSW9w

+
AD 30sec 97%
rest 3:20mins x 6
rest 5mins after 3rd
18cal/17/17/17/16/16/16 - https://www.youtube.com/watch?v=WiEjxnSKXvc
Airdynes broke - chain broke.

July 1st
A. emom - FS @20X1 x 2-3 65% of 1rm - 6mins
210x3x6 - https://www.youtube.com/watch?v=nfcohaiMBMg

B. FS build to a tough single in 10mins
275x1 - https://www.youtube.com/watch?v=c02CAZSD40U
295x1 - https://www.youtube.com/watch?v=C3QIF5KhzC4
305x1 - https://www.youtube.com/watch?v=em3BiGIlvjM
315xf - https://www.youtube.com/watch?v=yUMLauGt_0Y
315xf - https://www.youtube.com/watch?v=LWA2C-TcWfQ

+
30sec max box jump sd 24"
rest 10sec
30sec KBS 2pd
rest 10sec
30sec T2B
rest 10sec
30sec Row for cals
rest 2mins x 4
1 - 11/14/20/11 - https://www.youtube.com/watch?v=I5YrBb-AwZo
2 - 11/14/21/8 - https://www.youtube.com/watch?v=n5efsJ5_vNo
3 - 11/14/21/8 - https://www.youtube.com/watch?v=xHe_kXCMkH0
4 - 11/15/22/10 - https://www.youtube.com/watch?v=hUjterf-5cE

30th
A. clean and jerk build to a tough single in 10mins
45x5, 135x4, 185x2
225x1 - https://www.youtube.com/watch?v=H0KJM46xOMI
240x1 - https://www.youtube.com/watch?v=5Np7Zpjg2AQ
250x1 - https://www.youtube.com/watch?v=KO9apg727ag
260x1 - https://www.youtube.com/watch?v=Jlrj0hYw5hc

270xf - https://www.youtube.com/watch?v=nOgfl3s_aeQ

B. emom - PC + jerk 1. 1. 1 60-80% small builds per set - 6mins
165, 175, 185, 195, 205, 215 - https://www.youtube.com/watch?v=dXJoS0ZE5b0

+
for time all out
50 DU
10 chin ups
5 burepes
40 DU
10 chin ups
5 burpees
30 DU
10 chin ups
5 burpees
20 DU
10 chin ups
5 burpees
10 DU
10 chin ups
5 burepes
3:53 - ub - https://www.youtube.com/watch?v=auUszIuPwYw

28th
3mins tough
Max cals on rower
64cal
843m - https://www.youtube.com/watch?v=8fsaiq9WWrs

rest 2mins
3mins tough
burpees
60 - https://www.youtube.com/watch?v=ZEMEvMiKlT8

rest 5mins
3mins tough
thruster 115#
36 - https://www.youtube.com/watch?v=duBqQWs4Brs

rest 8mins
3mins tough
Max cals on rower
63cal
837m - https://www.youtube.com/watch?v=0CRuULWMy_U

27th
A. emom - 12mins
odd - DB incline bench press 3-4
even - RDL moderate 3-4 @2111
60#/225# (4/4) - https://www.youtube.com/watch?v=3PwuEXWjDyE

+
10mins 80-90% grinder
3 stone to shoulder heavy
3 wall walks
3 burpee MU
4r + 2AS - https://www.youtube.com/watch?v=79BUf2Ty9sk

+
7 rounds for time
5 PC 185#
3 jerks 185#
8:55 - https://www.youtube.com/watch?v=49Duda6Xrtw

24th
A. emom - FS @20X1 x 2-3 60% of 1rm - 10mins
all sets @ 185# - https://www.youtube.com/watch?v=czNs8vcuZV0

B. FS build to a tough double in 10mins
225x2
275x2 - https://www.youtube.com/watch?v=azhoI_2hq5A
295x2 - https://www.youtube.com/watch?v=YN2n_noQ2k0
300x(1+f) - https://www.youtube.com/watch?v=O1BDWXfuYTM

+
30sec max MU
rest 10sec
30sec Row cals
rest 10sec
30sec HR pushups
rest 10sec
30sec Row for cals same as above
rest 2mins x 4
1 - 8/9/18/11 - https://www.youtube.com/watch?v=QAHP7_IkNu0
2 - 9/9/18/9 - https://www.youtube.com/watch?v=IX-Isc-HFds
3 - 9/9/18/8 - https://www.youtube.com/watch?v=53Z6vScTA90
4 - 8/9/18/11 - https://www.youtube.com/watch?v=sBZ-tqhSeak

23rd
A. snatch build to a tough single does not have to be a 1 rm
45x5, 95x4, 145x3, 175x2
185x1 - https://www.youtube.com/watch?v=FCvcqTWXcXY
195x1 - https://www.youtube.com/watch?v=WNy_3ZL2XE8
205x1 - https://www.youtube.com/watch?v=R5zESSKUHcY

+
1 rep every 30sec 80% of A 6mins
all reps at 165# - https://www.youtube.com/watch?v=JCHVkrfsO2Q
no missed attempts

+
5, 4, 3, 2, 1 for time
rope climb 15’ (6, 5, 4, 3, 2 - 12ft ceilings)
thruster 135#
5:36 - https://www.youtube.com/watch?v=j6SNGZxm8Kg