20kg x 20 snatches x 5 L / R x 2 post 1:50 to 1:45/500 effort

Des by 5 min; 2 / 1:55 / 1:50 (1:1) / 1:45 (1:1)

500/swing-clean-snatch x 10 alt 24 kg / MB 40# 3 / Rev lunge 10/side / jump rope 100 / 5 PU] x 3

500m/115# Bear HC/FS/PP/BS/Rev Lunge L/R/BS to lateral lunge 40# x 3 rounds 1:47.8 Ave

500m/prowl low 135# 2 length/ hang clean squat 95# x 5 / dB snatch 50/55/60 x 10 / run 400m x 3

500m/28kg x 15 swing/40# mb slam 3 spots/28kg rev lunge 6/side/Lat x Rev x 30/5 pull ups] x 4

[500m/Man Makers 40# x 10 / OH Walking lunge 45# x 10] x 4 tough

500m / DL BB 135#x10 / DB snatch 60#x10/ Lunge 60#x10 / Jump rope x 100 x 5

Row only

20kg 2 x 10 squat / high row / snatch // rev lunge 5 / leg 20kg 1 // sand halo x 10 5/5

[500 m / strength...kb snatch 20kg x 5/arm / kb swing 28kg x 10 / 40# mb slam x 10 ] x 5...1:57.8 pace

500 m / Bear complex at 5-7 reps deep...I believe

95#\500 m x 6 bear...10:50 1:47.9 PR output!

500 m / 26 kg x 6 // 15 swing to 15 med ball slam 30# 3 points

95# / 500 m x 6 Bear [SHR / HC / PP / RL / Sq] 5 / 5 / 5 / 10 / 5

28 KG / 500 m x 7 [sumo high 5 / swing 10 / rev suitcase 10]

28 kg DL / 16 KG PP / 30# MB rotational slam x 6 (10 reps per)

Gr8 wo. 28kg kb 15 swings then rev lunge 5/leg for 10.1:47.8 ave//3013 m

500 bear 95# sumo hc pp rev lunge squat x 6

AF wo. Cont row w 24kg swing x 15 - 10 tot clean 5/5 - 10 tot rev alt lunge 5/leg] x 3

Tried to get 300 cals via walk = nope. Row and strength still a no

Steady effort. Feel very unfit on rower. Calorie diff btwn watch and C2 insane