50 Wall balls - 15 lb
Run 1K
50 SDHP - 45 lb
Run 1K
50 Calorie Row
Run 1K
50 Box Jumps 20"
Run 1K
50 Push-Press - 45 lb
Rune 1K

I needed a little change of pace, and to get outside for some of that fresh, oppressively hot and humid southern air. I sprinted up Spencer Mtn., and then back down.

This mountain supposedly has an elevation of 1,250 ft., and I'm not sure what the grade is. All I know is that it is pretty darn steep, and it was obscenely hot when I did it (95F). I sprinted up that F'r, and it felt like my heart and lungs were going to burst. The terrain was very rocky, and I actually had to climb boulders to get to the very top.

I forgot my watch (dumbass), but I estimate it took me about 10-12 mins. on the ascent. I followed up with some 100 yard sprints and a few miles of hiking.

It was fun going up, and I definitely want to go back and do it again for time.

Wish I had my camera too...awesome view from the top!

Max rep bench press
Max rep strict pull-ups

17(135), 16(135), 12(155)

800m Run
4 rope climbs
35 push-ups
800m Run
3 rope climbs
30 push-ups
800m Run
2 rope climbs
25 push-ups
800m run
1 rope climb
20 push-ups

One of the hardest endurance workouts yet. Maybe even the hardest... ouch! Glad to know I am capable though!

-Käsilläkävely (rata)
-Käsilläseisonta vatsa seinää vasten
-Käsilläseisonta nojapuilla

Käsilläseisontapunnerrus 3 x 1-3, tiukkana

3-3-3-3-3 Thrusters

135-155-175-195(fail)-195

1.EMOM 8 min

Pariton min:
1-2 Bar MU
Tai
5-10 C2B

Parillinen min:
7 thruster, 30 kg

2 EMOM 8 min

Pariton min
1-2 Ring MU Tai 3-5 ring dip

Parillinen min:
7 bar over burpees

40 cal bike erg
30 t2b
20 thruster
10 devil's press
20 thruster
30 t2b
40 cal bike erg

3min Work / 1 min Rest

1) Run
2) Squat Jacks
3) Ski
4) Goblet Reverse Lunge
5) Row
6) WB
7) Burpee to Plate

X-0 🏁

“Diane”

Level 1:
15-12-9 reps of each for time:
Deadlift (155/95#)
Knees-on-Box Push-up

Level 2:
21-15-9 reps of each for time:
Deadlift (225/135#)
Handstand Push-up