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

500 m des/2 min “rec”; 24kg 6 snatch/6 clean/12 swing x 10...rowed once done w strength

5 min run progressive / 5 min row progressive...hard

500 m descending / 1:30 “sr” w 24 kg kB clean/snatch/swing combo of 6 to 14 reps and ~15 sr left

Chill. 500 m / 95# sumo high row / 400 m run / 95# hang clean x 4

Mess of an attempt to 42195...lots of off; running to assist old lady, fueling, etc

Sub 2 min anchor first 30 then in blocks of 10 min pulled high 1:40 to low 1:50s in last 15 sec / last 20 sec / last 30 sec. Last 2:30 mi…

Super row. 1:55 anchor in first 30/used 20 sec/25 sec/30 sec hard in closing 30 min

Sub 2 anchor in first 30...last 10sec hard for 10 min/last 15sec “”/last 7 hard 20sec / last 3 hammer drop

Last 100 of each 500 at 1.40 mid to high post 5 min warm up. Last 10 min 1 min sub 1:50 / 1 min 1:55