5 min. Free handstand hold work EMOTM for 5 min: 1 set fat bar T2B

From Mainsite 5 Rds: 5db deadlift 5db hang clean 5db PP 5db squats Increase load every round, rest as...

90 minutes flow @ Namaste Rockridge

3X5 @225

plank hold X2 with 90 lb. 50/58 seconds Up and over 30 in. Box. 21/24/26 (smashed the fuck out of my leg...

2X6 @225

Partners with Rex. 15:53

1X7 @225 3X5 @70lb

90 Minutes @ Namaste Rockridge

90 minutes @ Namaste Rockridge

Fat bar was taken. 3X5 @275 then EMOTM for 5 min 7 deads at 245. single arm bench press 5X5 at 70

free handstand hold practice. 3 "big sets" of hang cleans got 135 and 155 both for 15 reps. got 175 f...

3x5 @215

3 big sets fat bar T2B: sets of 8 Every other min for 5 rounds max rope climbs. 10 total

1 hour with Julie. So terrible. Neck/shoulder/peck work primarily

2X6 @ 225

2 mins after the 6 min AMRAP. Low bar and high bar with increasing weight

3X5 @ 220 5X5 @ 60lb

Squat snatches and muscle ups

15s C&J 45s rest 6 min @135 "Flight simulator" 6:10. (3 or 4 trip ups)

1X7 @225

Fat bar T2B EMOTM 5 Min

EMOTM 5 Min: DB farmer carry (80's) 80 ft approx.

6 min to 3 rep max OHS: 175 Up and over wall (outside) 1 min on 1 min off 5 min.

3X5 Deads @195 3X5 strict press @45 lb 3X5 DB Rows

DU's and wall climb combo with Gordon outside. Good little burn

500m row X2, 60 sec rest 138.3 141.3

15s C&J, 45sec rest for 6 min. Completed at 135 (4 every 15 sec) 5 "Big sets" of ring dips 5 sets of 10

225 5X3 on deads. 45X5 on strict press

60 min mobility work at work. Mostly used KB and lacrosse ball on traps/shoulders/thighs. felt great