Don't hate me for my catch up

Day 69

A. Establish a heavy Push Press x 1 (if feeling good, go for it)

115

B. 1-leg Deadlift 3 x 10 (add load as able)

105

C. 3 Rounds

400 meter Run

30 Front Squats 75#

12 C2B Pull Up

~15:00

Day 70

A. 8 Min Muscle Up Practice

no fails w/ bent arms

B. 2 s Paused Front Squat 120# x 3 Reps use biofeedback to determine sets, keep reps at 3 though

10 sets

C. For Time

Double Under x 50

Handstand Walk x 40 feet

Box Jump x 30 @ 20”

Log Clean x 20 65#

Burpee x 10 jump to target

5:54

Rest 5 Minutes

For Time

Burpee x 10

Log Clean x 15

Box Jump x 20

Handstand Walk x 25 feet

Shuttle Sprint x 300 meters (down and back x 3)

4:05

Day 71

A. Farmer Carry’s x 230 (115/arm) use biofeedback ;)

Did in sets if 20m- no shortening.

B. Establish a 3RM Power Clean + Jerk Squat (this is 3 cleans with 1 Squat Jerk; with video)

Worked up to 115#- no video because you were there :)

C. 1-arm DB Press 3 x 10

25, 30, 30 all by 10

D. 4 x 200 m Run :)

Didn't time. Felt good.

Rest as needed between 200s

Day 72

A. 2 x Deficit Snatch DL + 1 Snatch (hover just above da flurrr)

105# like a bawse…(video of 100#)

B. Hmmmm? Rounds

3 Rounds:

60 seconds x Wall Balll 30, 32, 32, 33

Rest 60 Seconds

60 Seconds x Handstand push up  20, 22, 20, 16

Rest 60 seconds

60 Seconds T2B 20, 22, 20, 23

Rest 60 seconds