a) 3 rounds (not for time)
1) 250m row
2) 10 db strict press 40#
3) 10 wall balls 20#
b) hang snatch work
7x1 (build up to what you think will be your opener)
--5:00 break--
1x1 @ opening weight
c) 15-12-9
1) strict handstand push ups (34" x 24" box)
2) front squats 195# (from floor)
3) bar facing burpees
d) 5 rounds
1) 1 legless rope climb
2) 200' shuttle run
**there may be pieces added to this later in the day when Sunday events are released**
Wednesday, April 30, 2014
Monday, April 28, 2014
Tuesday April 29th, 2014
session 1
a) 1000m row @ z1
b) for time:
100 calorie row
50 calorie airdyne
50 burpees to plate
50 calorie row
50 calorie airdyne
50 burpees to plate
c) 5:00 airdyne cool down
session 2
a) 3 rounds (not for time)
1) 30 double unders
2) 10m handstand walk
3) 10 goblet squats 55#
b) hang snatch work
-- work up to a max single
-- hit emotm until heavy, then go 1 lift every 2:00
c) 3 x max handstand walk (rest 2:00)
d) emotm x 21:00
1) 10 alternating pistols
2) 4 muscle ups
3) 5 hang power cleans 175#
a) 1000m row @ z1
b) for time:
100 calorie row
50 calorie airdyne
50 burpees to plate
50 calorie row
50 calorie airdyne
50 burpees to plate
c) 5:00 airdyne cool down
session 2
a) 3 rounds (not for time)
1) 30 double unders
2) 10m handstand walk
3) 10 goblet squats 55#
b) hang snatch work
-- work up to a max single
-- hit emotm until heavy, then go 1 lift every 2:00
c) 3 x max handstand walk (rest 2:00)
d) emotm x 21:00
1) 10 alternating pistols
2) 4 muscle ups
3) 5 hang power cleans 175#
Sunday, April 27, 2014
Sunday April 27th, 2014
REGIONAL SIMULATION WEEKEND #3
event #6
TRACK WORKOUT
(base interval times off the 400m pace of 800m PR-- ex. 3:00 800m = base off 1:30)
1200m (+ :14)
1000m (+ :11)
800m (+ :08)
800m (+ :06)
600m (+ :04)
400m (even)
200m (all out)
--rest 3-4 hours--
event #7
for time:
50 handstand push ups
15 box jumps 24"
40 overhead squats 115#
15 box jumps 24"
30 chest to bar pull ups
15 box jumps 24"
20 calorie airdyne
15 box jumps 24"
10 clean and jerk 185#
15 box jumps 24"
extra credit
10 calorie AD sprint x 10 sets (rest :30)
event #6
TRACK WORKOUT
(base interval times off the 400m pace of 800m PR-- ex. 3:00 800m = base off 1:30)
1200m (+ :14)
1000m (+ :11)
800m (+ :08)
800m (+ :06)
600m (+ :04)
400m (even)
200m (all out)
--rest 3-4 hours--
event #7
for time:
50 handstand push ups
15 box jumps 24"
40 overhead squats 115#
15 box jumps 24"
30 chest to bar pull ups
15 box jumps 24"
20 calorie airdyne
15 box jumps 24"
10 clean and jerk 185#
15 box jumps 24"
extra credit
10 calorie AD sprint x 10 sets (rest :30)
Saturday, April 26, 2014
Saturday April 26th, 2014
REGIONAL SIMULATION WEEKEND #3
event #4
"100's" (no time cap)
1) 100 shoulder to overhead 95#
2) 100 toes to bar
3) 100 double unders
4) 100 alternating db snatch 70#
--rest 3-4 hours--
event #5
10 deadlifts 345#
20 wall balls 20#
8 deadlifts 345#
16 wall balls 20#
6 deadlifts 345#
12 wall balls 20#
4 deadlifts 345#
8 wall balls 20#
2 deadlifts 345#
4 wall balls 20#
event #4
"100's" (no time cap)
1) 100 shoulder to overhead 95#
2) 100 toes to bar
3) 100 double unders
4) 100 alternating db snatch 70#
--rest 3-4 hours--
event #5
10 deadlifts 345#
20 wall balls 20#
8 deadlifts 345#
16 wall balls 20#
6 deadlifts 345#
12 wall balls 20#
4 deadlifts 345#
8 wall balls 20#
2 deadlifts 345#
4 wall balls 20#
Thursday, April 24, 2014
Friday April 25th, 2014
REGIONAL SIMULATION WEEKEND #3
event # 1
"Jackie"
for time:
1) 1000m row
2) 50 thrusters 45#
3) 30 pull ups
event #2
"Squat Clean Thruster Ladder"
--every :45 (:30 to lift, :15 to transition)
--start @ 155#, up 10# until failure
--rest 3:00--
event #3
30 burpee bar muscle ups
event # 1
"Jackie"
for time:
1) 1000m row
2) 50 thrusters 45#
3) 30 pull ups
event #2
"Squat Clean Thruster Ladder"
--every :45 (:30 to lift, :15 to transition)
--start @ 155#, up 10# until failure
--rest 3:00--
event #3
30 burpee bar muscle ups
Thursday April 24th, 2014
ACTIVE RECOVERY DAY
2 sets @ 70-75%
1) 1000m row
2) 10 chest to bar pull ups
3) 20 wall balls 20#
4) 30 double unders
2 sets @ 70-75%
1) 1000m row
2) 10 chest to bar pull ups
3) 20 wall balls 20#
4) 30 double unders
Tuesday, April 22, 2014
Wednesday April 23rd, 2014
a) EMOTM x 12:00
odd) 40 double unders
even) 10 alternating pistols
b) snatch complex (7 sets) (rest 2:00)
--snatch + lo-hang snatch + 2 ohs
--as heavy as possible
c) 5 rounds
1) 12 power snatch 115#
2) 30 double unders
3) 12 alternating weighted pistols (45# db)
d) EMOTM x 7:00-- 3 burpee muscle ups
odd) 40 double unders
even) 10 alternating pistols
b) snatch complex (7 sets) (rest 2:00)
--snatch + lo-hang snatch + 2 ohs
--as heavy as possible
c) 5 rounds
1) 12 power snatch 115#
2) 30 double unders
3) 12 alternating weighted pistols (45# db)
d) EMOTM x 7:00-- 3 burpee muscle ups
Monday, April 21, 2014
Tuesday April 22nd, 2014
session 1
a) 60 calorie AD @ z1
b) 5:00 airdyne for calories @ 90%
--rest 4:00--
c) 4:00 airdyne for calories @ 90%
--rest 3:00--
d) 3:00 airdyne for calories @ 90%
--rest 2:00--
e) 2:00 airdyne for calories @ 90%
--rest 1:00--
f) 1:00 airdyne for calories @ 90%
g) 1000m row cool down
session 2
a) 3 rounds (not for time)
1) 125m row
2) 10 ghd sit ups
3) 10 wall balls 25#
b) clean and jerk complex (7 sets) (rest 2:00)
--clean pull + lo-hang clean + 2 front squats + jerk
--heavy as possible
c) back squats (5x5) (rest 1:30)
--add 10# to each set from last week
d) 10-8-6-4-2
1) power clean 205#
2) parallette hspu 8" (from bottom of parallette)
a) 60 calorie AD @ z1
b) 5:00 airdyne for calories @ 90%
--rest 4:00--
c) 4:00 airdyne for calories @ 90%
--rest 3:00--
d) 3:00 airdyne for calories @ 90%
--rest 2:00--
e) 2:00 airdyne for calories @ 90%
--rest 1:00--
f) 1:00 airdyne for calories @ 90%
g) 1000m row cool down
session 2
a) 3 rounds (not for time)
1) 125m row
2) 10 ghd sit ups
3) 10 wall balls 25#
b) clean and jerk complex (7 sets) (rest 2:00)
--clean pull + lo-hang clean + 2 front squats + jerk
--heavy as possible
c) back squats (5x5) (rest 1:30)
--add 10# to each set from last week
d) 10-8-6-4-2
1) power clean 205#
2) parallette hspu 8" (from bottom of parallette)
Sunday, April 20, 2014
Sunday April 20th, 2014
REGIONAL SIMULATION WEEKEND #2
Event #6
For time:
5 rope climbs
10 stone2shoulder (medium-heavy weight)
25m sled push 225# (high handles)
4 rope climbs
8 stone2shoulder (medium-heavy weight)
25m sled push 225# (high handles)
3 rope climbs
6 stone2shoulder (medium-heavy weight)
25m sled push 225# (high handles)
2 rope climbs
4 stone2shoulder (medium-heavy weight)
25m sled push 225# (high handles)
1 rope climb
2 stone2shoulder (medium-heavy weight)
25m sled push 225# (high handles)
--rest 3-4 hours--
Event #7
"Dianabeth"
21-15-9
1) squat cleans 135#
2) handstand push ups
Event #6
For time:
5 rope climbs
10 stone2shoulder (medium-heavy weight)
25m sled push 225# (high handles)
4 rope climbs
8 stone2shoulder (medium-heavy weight)
25m sled push 225# (high handles)
3 rope climbs
6 stone2shoulder (medium-heavy weight)
25m sled push 225# (high handles)
2 rope climbs
4 stone2shoulder (medium-heavy weight)
25m sled push 225# (high handles)
1 rope climb
2 stone2shoulder (medium-heavy weight)
25m sled push 225# (high handles)
--rest 3-4 hours--
Event #7
"Dianabeth"
21-15-9
1) squat cleans 135#
2) handstand push ups
Saturday, April 19, 2014
Saturday April 19th, 2014
REGIONAL SIMULATION WEEKEND #2
Event #3
TRACK INTERVALS
5 x 800m (rest 4:00)
@ PR 800m + :25, :20, :15, :10, :05
--rest 3-4 hours--
Event #4
10:00 to establish a 3RM shoulder to overhead (from the floor)
--may be press, push press, push jerk or split jerk
--bar may not drop to below shoulders after set has started
--may power clean or squat clean bar to shoulders
--once you choose starting weight, may not go down in weight thereafter
--must have 3 successful reps in a row for the weight to count
--rest 15-20 minutes--
Event #5
15-12-9-6-3
deadlift 335#
(100m shuttle (50m out and back) after each set)
Event #3
TRACK INTERVALS
5 x 800m (rest 4:00)
@ PR 800m + :25, :20, :15, :10, :05
--rest 3-4 hours--
Event #4
10:00 to establish a 3RM shoulder to overhead (from the floor)
--may be press, push press, push jerk or split jerk
--bar may not drop to below shoulders after set has started
--may power clean or squat clean bar to shoulders
--once you choose starting weight, may not go down in weight thereafter
--must have 3 successful reps in a row for the weight to count
--rest 15-20 minutes--
Event #5
15-12-9-6-3
deadlift 335#
(100m shuttle (50m out and back) after each set)
Friday, April 18, 2014
Friday April 18th, 2014
REGIONAL SIMULATION WEEKEND #2
Event # 1
"Amanda"
9-7-5
1) muscle ups
2) squat snatch 135#
--rest 3-4 hours--
Event #2
"3x21's" (no rest between parts)
3 rounds
1) 21 wall balls 20#
2) 21 box jumps 24"
3 rounds
1) 21 overhead squats 85#
2) 21 toes to bar
3 rounds
1) 21 kb swings 53#
2) 21 AD calories
Event # 1
"Amanda"
9-7-5
1) muscle ups
2) squat snatch 135#
--rest 3-4 hours--
Event #2
"3x21's" (no rest between parts)
3 rounds
1) 21 wall balls 20#
2) 21 box jumps 24"
3 rounds
1) 21 overhead squats 85#
2) 21 toes to bar
3 rounds
1) 21 kb swings 53#
2) 21 AD calories
Thursday, April 17, 2014
Wednesday, April 16, 2014
Wednesday April 16th, 2014
a) EMOTM x 12:00
odd) 40 double unders
even) 5 overhead squats (2 sets @ 95#, 2 sets @ 115#, 2 sets @ 135#)
b) EMOTM snatch %'s
1) 5x2 @ 60, 65, 70, 75, 80%
2) 5x1 @ 85, 85, 90, 90, 90+%
c) for time:
50 wall balls 20#
20 chest 2 bar pull ups
5 burpees to 45# plate
40 wall balls 20#
20 chest 2 bar pull ups
10 burpees to 45# plate
30 wall balls 20#
20 chest 2 bar pull ups
15 burpees to 45# plate
20 wall balls 20#
20 chest 2 bar pull ups
20 burpees to 45# plate
10 wall balls 20#
20 chest 2 bar pull ups
25 burpees to 45# plate
d) EMOTM x 10:00--> 3 muscle ups
odd) 40 double unders
even) 5 overhead squats (2 sets @ 95#, 2 sets @ 115#, 2 sets @ 135#)
b) EMOTM snatch %'s
1) 5x2 @ 60, 65, 70, 75, 80%
2) 5x1 @ 85, 85, 90, 90, 90+%
c) for time:
50 wall balls 20#
20 chest 2 bar pull ups
5 burpees to 45# plate
40 wall balls 20#
20 chest 2 bar pull ups
10 burpees to 45# plate
30 wall balls 20#
20 chest 2 bar pull ups
15 burpees to 45# plate
20 wall balls 20#
20 chest 2 bar pull ups
20 burpees to 45# plate
10 wall balls 20#
20 chest 2 bar pull ups
25 burpees to 45# plate
d) EMOTM x 10:00--> 3 muscle ups
Tuesday, April 15, 2014
Tuesday April 15th, 2014
session 1
a) 1000m row @ z1
(base following intervals off 1000m PR (per 500m pace)
b) 1500m row @ + :11
--rest 4:00--
c) 1000m row @ + :10
--rest 3:00--
d) 1000m row @ + :07
--rest 2:00--
e) 500m row @ + :02
f) 5:00 AD cool down
session 2
a) 3 rounds (not for time)
1) 10 calorie airdyne
2) 10 ghd sit ups
3) 10 wall balls 25#
b) clean and jerk %'s (every 1:30)
1) 5x2 @ 60, 65, 70, 75, 80%
2) 5x1 @ 85, 85, 90, 90, 90+%
c) back squats (5x5) (rest 1:30)
--> add 10# to each set from last week
d) for time:
30 calorie airdyne
30 handstand push ups
20 calorie airdyne
20 handstand push ups
10 calorie airdyne
10 handstand push ups
a) 1000m row @ z1
(base following intervals off 1000m PR (per 500m pace)
b) 1500m row @ + :11
--rest 4:00--
c) 1000m row @ + :10
--rest 3:00--
d) 1000m row @ + :07
--rest 2:00--
e) 500m row @ + :02
f) 5:00 AD cool down
session 2
a) 3 rounds (not for time)
1) 10 calorie airdyne
2) 10 ghd sit ups
3) 10 wall balls 25#
b) clean and jerk %'s (every 1:30)
1) 5x2 @ 60, 65, 70, 75, 80%
2) 5x1 @ 85, 85, 90, 90, 90+%
c) back squats (5x5) (rest 1:30)
--> add 10# to each set from last week
d) for time:
30 calorie airdyne
30 handstand push ups
20 calorie airdyne
20 handstand push ups
10 calorie airdyne
10 handstand push ups
Monday, April 14, 2014
Sunday, April 13, 2014
Sunday April 13th, 2014
REGIONAL SIMULATION WEEKEND #1
Day 3 Workouts:
6) a) 15:00 skill session (focus on rope climb technique- regular and legless)
b) for time:
10 muscle ups
20 shoulder2overhead 135#
30 pull ups
40 ghd sit ups
50 double unders
40 ghd sit ups
30 pull ups
20 shoulder2overhead 135#
10 muscle ups
7) a) EMOTM x 10:00
odd) 10 calorie row
even) 10 thrusters 45#
b) for time:
10 thrusters 160# axle
250m row
8 thrusters 160# axle
200m row
6 thrusters 160# axle
150m row
4 thrusters 160# axle
100m row
2 thrusters 160# axle
50m row
Day 3 Workouts:
6) a) 15:00 skill session (focus on rope climb technique- regular and legless)
b) for time:
10 muscle ups
20 shoulder2overhead 135#
30 pull ups
40 ghd sit ups
50 double unders
40 ghd sit ups
30 pull ups
20 shoulder2overhead 135#
10 muscle ups
7) a) EMOTM x 10:00
odd) 10 calorie row
even) 10 thrusters 45#
b) for time:
10 thrusters 160# axle
250m row
8 thrusters 160# axle
200m row
6 thrusters 160# axle
150m row
4 thrusters 160# axle
100m row
2 thrusters 160# axle
50m row
Saturday, April 12, 2014
Saturday April 12th, 2014
REGIONAL SIMULATION WEEKEND #1
Day 3 Workouts:
4) TRACK WORKOUT- 10 x 400m run (walk rest 2:00)
-paces will be based off your 800m PR (most recent) time.
1) 800m + :10 6) 800m + :05
2) + :09 7) + :04
3) + :08 8) + :03
4) + :07 9) + :02
5) + :06 10) + :01
5) a) 3 rounds (not for time)
1) 10 calorie AD
2) 10 db push press 40#
3) 200m jog
b) 7x3 push press (rest 1:30)
c) 18-15-12
1) deadlift 315#
2) toes2bar
Day 3 Workouts:
4) TRACK WORKOUT- 10 x 400m run (walk rest 2:00)
-paces will be based off your 800m PR (most recent) time.
1) 800m + :10 6) 800m + :05
2) + :09 7) + :04
3) + :08 8) + :03
4) + :07 9) + :02
5) + :06 10) + :01
5) a) 3 rounds (not for time)
1) 10 calorie AD
2) 10 db push press 40#
3) 200m jog
b) 7x3 push press (rest 1:30)
c) 18-15-12
1) deadlift 315#
2) toes2bar
Thursday, April 10, 2014
Friday April 11th, 2014
REGIONAL SIMULATION WEEKEND # 1
Day 1 Workouts:
#1) clean ladder (:30 to lift, :30 to rest/transition)
- start @ 225#, add 10# until failure
- if you fail to finish the lift within :30, you are done
- 1 bar (change own weights)
#2) squat snatch "Isabel"
- 30 squat snatches 135#
- must pass below parallel for each rep to count
#3) for time:
100 double unders
80 wall balls 20#
60 chest2bar pull ups
40 burpee over the box 24"
50 double unders
40 wall balls 25#
30 chest2bar pull ups
20 burpee over the box 24"
100 double unders
- have both balls prepared for wall balls.
- chest must touch ground on burpees. not required to open up on top of box.
Day 1 Workouts:
#1) clean ladder (:30 to lift, :30 to rest/transition)
- start @ 225#, add 10# until failure
- if you fail to finish the lift within :30, you are done
- 1 bar (change own weights)
#2) squat snatch "Isabel"
- 30 squat snatches 135#
- must pass below parallel for each rep to count
#3) for time:
100 double unders
80 wall balls 20#
60 chest2bar pull ups
40 burpee over the box 24"
50 double unders
40 wall balls 25#
30 chest2bar pull ups
20 burpee over the box 24"
100 double unders
- have both balls prepared for wall balls.
- chest must touch ground on burpees. not required to open up on top of box.
Wednesday April 9th, 2014
a) 3 rounds (not for time)
1) 10 wall balls 20#
2) 10 ghd sit ups
3) 3 skin the cats
b) EMOTM snatch complex (full snatch + lo-hang snatch)
-> start @ 115# and move up 10# per minute until failure
c) for time:
21 shoulder2overhead 185#
42 alternating db snatch 70#
15 box jumps 30"
15 shoulder2overhead 185#
30 alternating db snatch 70#
15 box jumps 30"
9 shoulder2overhead 185#
18 alternating db snatch 70#
15 box jumps 30"
d) EMOTM x 10:00-> 4 muscle ups
1) 10 wall balls 20#
2) 10 ghd sit ups
3) 3 skin the cats
b) EMOTM snatch complex (full snatch + lo-hang snatch)
-> start @ 115# and move up 10# per minute until failure
c) for time:
21 shoulder2overhead 185#
42 alternating db snatch 70#
15 box jumps 30"
15 shoulder2overhead 185#
30 alternating db snatch 70#
15 box jumps 30"
9 shoulder2overhead 185#
18 alternating db snatch 70#
15 box jumps 30"
d) EMOTM x 10:00-> 4 muscle ups
Monday, April 7, 2014
Tuesday April 8th, 2014
session 1
a) row 5:00 @ z1
b) :30 row @ 90%
:30 off
x 10 sets
--rest 1:00--
c) :30 AD @ 90%
:30 AD @ 40-50%
x 10 sets
d) 5:00 AD @ z1
session 2
a) 3 rounds (not for time)
1) 10 thrusters 45#
2) :45 nose to wall handstand hold
3) 10 calorie AD sprint
b) EMOTM clean and jerk % (10x1)
-> percentages- 60, 65, 70, 75, 80, 80, 85, 85, 90, 90%.
c) 5x5 back squats (same weight as last week) (rest 1:30)
d) 3 rounds
1) 15 hang power cleans 135#
2) 15 toes to bar
3) 15 handstand push ups (Regional Standard)
a) row 5:00 @ z1
b) :30 row @ 90%
:30 off
x 10 sets
--rest 1:00--
c) :30 AD @ 90%
:30 AD @ 40-50%
x 10 sets
d) 5:00 AD @ z1
session 2
a) 3 rounds (not for time)
1) 10 thrusters 45#
2) :45 nose to wall handstand hold
3) 10 calorie AD sprint
b) EMOTM clean and jerk % (10x1)
-> percentages- 60, 65, 70, 75, 80, 80, 85, 85, 90, 90%.
c) 5x5 back squats (same weight as last week) (rest 1:30)
d) 3 rounds
1) 15 hang power cleans 135#
2) 15 toes to bar
3) 15 handstand push ups (Regional Standard)
Saturday, April 5, 2014
Sunday April 6th, 2014
a) EMOTM x 12:00
odd) 12 burpees to 6" target
even) 30 double unders
b) 5x5 back squats (rest 1:30) (add 10# per set from last week)
c) for time:
50 double unders
100' farmer's carry 90#
40 alternating pistols
100' farmer's carry 90#
30 burpee box jump overs 24"
100' farmers carry 90#
20 muscle ups
100' farmer's carry 90#
10 squat snatch 155#
100' farmer's carry 90#
odd) 12 burpees to 6" target
even) 30 double unders
b) 5x5 back squats (rest 1:30) (add 10# per set from last week)
c) for time:
50 double unders
100' farmer's carry 90#
40 alternating pistols
100' farmer's carry 90#
30 burpee box jump overs 24"
100' farmers carry 90#
20 muscle ups
100' farmer's carry 90#
10 squat snatch 155#
100' farmer's carry 90#
Saturday April 5th, 2014
a) 500m row @ z1
30 calorie AD @ z1
b) for time:
1000m row
100 calorie airdyne
750m row
75 calorie airdyne
500m row
50 calorie airdyne
250m row
25 calorie airdyne
c) emotm 1RM strict press ladder
--> start @ 115#, move up 10# per set until failure
30 calorie AD @ z1
b) for time:
1000m row
100 calorie airdyne
750m row
75 calorie airdyne
500m row
50 calorie airdyne
250m row
25 calorie airdyne
c) emotm 1RM strict press ladder
--> start @ 115#, move up 10# per set until failure
Thursday, April 3, 2014
Friday April 4th, 2014
a) 3 rounds (not for time)
1) 3 skin the cats
2) 6 parallette hspu (3" deficit)
3) 9 overhead squats 95#
b) EMOTM 2 tNg power snatch ladder
--> start @ 115#, add 10# per set until failure
c) for time:
10 phspu 8"
20 double-arm db ground to overhead 50#
30 front squats 135#
8 phspu 8"
16 double-arm db ground to overhead 50#
24 front squats 135#
6 phspu 8"
12 double-arm db ground to overhead 50#
18 front squats 135#
4 phspu 8"
8 double-arm db ground to overhead 50#
12 front squats 135#
2 phspu 8"
4 double-arm db ground to overhead 50#
6 front squats 135#
1) 3 skin the cats
2) 6 parallette hspu (3" deficit)
3) 9 overhead squats 95#
b) EMOTM 2 tNg power snatch ladder
--> start @ 115#, add 10# per set until failure
c) for time:
10 phspu 8"
20 double-arm db ground to overhead 50#
30 front squats 135#
8 phspu 8"
16 double-arm db ground to overhead 50#
24 front squats 135#
6 phspu 8"
12 double-arm db ground to overhead 50#
18 front squats 135#
4 phspu 8"
8 double-arm db ground to overhead 50#
12 front squats 135#
2 phspu 8"
4 double-arm db ground to overhead 50#
6 front squats 135#
Wednesday, April 2, 2014
Wednesday April 2nd, 2014
a) 10:00 skill session
1) bar muscle ups
2) freestanding hspu + hs walk
b) EMOTM x 20:00
odd) 6 overhead walking lunge 160# (w/ axle bar)
even) 3 muscle ups (alternate b/t sets of bar and ring)
c) 15:00 run
1) 5:00 @ z1
2) 5:00 @ 80-85%
3) 5:00 @ z1
1) bar muscle ups
2) freestanding hspu + hs walk
b) EMOTM x 20:00
odd) 6 overhead walking lunge 160# (w/ axle bar)
even) 3 muscle ups (alternate b/t sets of bar and ring)
c) 15:00 run
1) 5:00 @ z1
2) 5:00 @ 80-85%
3) 5:00 @ z1
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