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

95# bb 3 hang clean / 3 push press / 6 rev lunge / 3 squats

5 24 kg KB snatch per arm (10 total) within 1 min rec ....lovely

5 OHS bar only / 10 thruster bar and 10#...Des row

Landmine 25# front/reverse lunge x 10 / high rotation L/R x 10 / 45# American

95# 3 sum high row / 3 hang cleans / 3 push press / 6 rev lunge / 4 squats

20kg push press x 5 / rev lunge x 10...lacked POW; 1st 5 am wo in long time per staff mtg

Sub 1:50 focus w/ :2 rec (24kg snatch x 5/arm to 28kg swing x 15)...hard effort

10x750 w :2 rec 135 to 185# DL w lateral x step green hand x 10 L/R (185 for last 8 sets)

Splintered wo. Row/run of varying duration; 500m row to 800m run

20 sub sr 500m / 95# sumo high row x 5 / hang clean x 5 / rev alt lunge x 10] x 10

Sub 1:50 500s / 1:30 rec [24 kg DL, 5 R clean, 5 L clean], 5 swing (48 kg) x 10

Not sure how this one did not sync. 1:56.9 ave/500. First apple watch wo. HR actually seemed pretty accurate; 139 bpm ave

8 x 500 m @ sub 20 s/m steady w/ Bear Complex x 9 reps @ 95#

500m/400m on 2 min recovery. Needed 2:30. Felt good