200 cal bike in 20:55 (captain marvel)

100 cals at 9:57

4 deadlift @ 165-187-209-232-253 (PR!)

Then 3 rounds, 4 minutes on + 1 minute off:

5 deadlift @ 155

7 box jump over @ 20"

9 v-ups

pick up where you left off

10 rounds + 7 reps

6 min EMOM - 3 high hang power clean @ 85-85-85-105-105-105

6 min EMOM - 3 hang power clean @ 105-105-115-115-120-120

Then 4x every 3 minutes:

12 cal row

10 bar facing burpee

5 hang power clean (120-105-105-105)

2:28-2:09-2:05-2:03

4 back squats @ 125-155-165-165-175

Then for time:

35 cal bike

5x:

- 10 back squat @ 105 lbs

- 50 double unders

15:08

200 cal bike in 24:44 (Storm)

Then 5 rounds of cycling through:

50-40-30-20-10 situps

26-20-16-10-6 box jumps

13-10-8-5-3 ring rows

~15:00

Boji Triathlon!

~1/2 mile paddleboard while Aaron swam

~1/4 mile swim while Aaron paddleboarded

Bike around the lake (~18 miles)

~6 mile run

Then wakeboarding at night. Solid.

6 Hang power clean @ 85-105-115-125-135 (PR! but this was too heavy)

Then:

10 cal bike

10 box jumpovers @ 24"

8 hang power cleans @ 95

1 min rest

(was supposed to be 5 rounds but I only did 1 because the gym got crowded)

8 back squats every 2 minutes @ 85-105-125-145-155-160

Then 12 min AMRAP:

50 double unders

25 hollow rocks

15 ring rows

10 goblet squat @ 16kg

4 rounds + 26 reps

5 push press every 90 seconds @ 85-95-105-115-120 (PR!)

Everest

3-6-9-12-15-12-9-6-3

Push Jerk @ 75

Row (cals)

12:53

Hang power clean 8-6-6-4-4 @ 85-105-125-135-140 (PR, technically)

3x AMRAP, 4 minutes on, 1 minute off, pick up where you left off:

5 hang power clean @ 95 lbs

7 v-ups

9 burpee over bar

8 rounds - 2 reps + pukey

Every 90 seconds - 6 push jerks @ 65-85-105-115-115

Then 4x:

60 seconds push jerk @ 65 lbs

60 seconds kb sumo deadlift high pull @ 12kg

60 seconds goblet loaded wall sit @ 12kg

174 total reps (this was harrrrd)

Every 2 minutes:
10 deadlift @ 125-155-175-205-175 (205 felt too hard)

Then for time:

100 double unders

80 situps

60 box jumps @ 20"

40 deadlifts @ 135

12:56

Every 2 minutes:

2 pause clean deadlift + 2 high hang power clean + 1 hang power clean @ 65-85-85-105-105-105

(pause clean means pause 2 counts @ 1 inch off the ground, below the knee, & above the knee before finishing the clean)

Then 12 minutes AMRAP:

10 single arm db clean left @ 35 lbs

10 single arm db clean right @ 35 lbs

20 overhead mb slam @ 10 lbs

200m row

3 rounds + 32 reps

10 back squat @ 85-105-125-135-155 (PR!)

200 cal bike in 25:55 (Batman)