17,16,15-->1 kb swing 1.5p
5,5,5... Burpees

This is a kb swing ladder. Start on 17, and subtract a rep every round. After every kb round, perform 5 burpees.

It sucked.

Day 84 = 84 burpees

Day 85 = 85 burpees

7 rounds for time:

20 push n press with 20 kg
1 min spinning
20 Sit-ups
20 lunches with 20 kg

Tabata- Bottom to bottom squats

Score is total squats - 101 Reps

Rested 3-5 mins
Then,

Run 1 mile for time - 7:07

Skill Work with Aaron afterwards, Cleans

5 RFT

• Strict Chin Up x 10 (2 red assist bands)
• Air Squat x 15
• Bear crawl x 100ft

NOTES: I suck at anything involving pulling/pushing 100% bodyweight upwards. I either need to get stronger upper body, lose bodyweight, or both. I'd settle for losing bodyweight.

21-15-9

Thrusters #95
Pull ups Purple Band

4 Rounds

10 Step ups on tire
10 KBs 53#
400 M Run

Rowed

RUN 5K

5 Rounds

Amrap 3 mins

3 Squat Clean @60/40
6 Plate Push Up
9 Squat

Rest 1 min

4+3/ 3+1/2+9/2+1/2+9

75/55/45/37/45