1.10.23

Metcon
50 Pull-ups
500m Row
50 Sit-ups
500m Row
50 Box Jumps @ 24/20”
500m Row
50 T2B
500m Row

Accessory
10 min EMOM
O: 8 Bullhorn Dips
E: 10 Bottoms-up KB Presses

8.11.22

Metcon
“Filthy Fifty”
50 Box Jumps @ 24/20”
50 Jumping Pull-ups
50 KB Swings @ 53/35
50 Walking Lunges
50 K2E
50 Push Press @ 45/35
50 Hip Extensions
50 Wallballs @ 20/14
50 Burpees
50 Double-unders
Retest from 9/27/2021

Accessory
Accumulate 4-minute rig hang
Each drop, perform 10/7 calorie bike

4.20.22

Strength
2 Rounds E2M
2 Strict Presses

3 Rounds E2M
1 Strict Press

Metcon
50/40 Calorie Ski Erg
40 GHD Sit-ups
30 HSPUs
20 Pull-ups (RX+ C2B)
10 DBall Cleans @ 100/60

Accessory
50/40 Calorie AAB x2
1:1 work/rest ratio