Squat Clean
5-3-1-1
185-225-235-235

then

5min AMRAP
5 Pullup
10 Situp
15 Squat

“Cindy”

20 min AMRAP

5 pull ups

10 push ups

15 squats

15 rounds 10 reps

Performed poorly, still not feeling right from whatever this bug was. Nothing to it but shut up and keep going.

14 MIN AMRAP

7 DL #225
10 Goblet Squats #53
7 TTB
10 Push Press #65

5 Rnds + 7 Reps

5k run with 21-15-9 of:

Air squats
Paralette pushups
KB swings 35#
Double unders

Done on a 1.1m track. Approx every 400m, I placed a piece of equipment, and performed the lift each lap.

5 Min Cap

50 Swings @32/24
50 Strict Push Ups

3 Rounds for time

13 Power Clean @80/50
13 Burpees
13 Pull Ups

16.5 miles on Montour Trail in snow. Was supposed to do 20 today. With the snow & cold, cut it short. Snow made running a mess as trail wasn't cleared at all, uneven horrible surface.
Time: 2:45:18
Avg. Pace: 10:01

50 Abmat

50 DU

50 Abmat

50 Walking lunges

50 Abmat

50 Burpees

50 Abmat

150

almost had 155

1. (0-6min)

Amrap 6:
3 Power clean (80/50kg)
6 C2B
30 DU

1. (6-13min)

Find TnG Snatch 2RM in 7min.

Rest 2min... (13-15min)

1. (15-27min)

Amrap 12min:
10 Front squat (60/40kg)
10 Burpee over bar
20/17 cal Row