30th- 3rd October

30th
emom – 18mins
odd – 1 MU + 5 ring dips – SOLID
even – KBS 2pd x 6-8 – DID 8
emom – 18mins
odd – burpees x 10 – Tough – feeling slow
even – T2B x 8-10 – TOUGHER only did 6,s here pinch in shoulder
emom 18mins
odd – AD 10sec all out – 9,10,11,9,10,10,10,10,11 cals
even – 10 squat jump to box 24″ sd – TOUGHEST piece , but good for these bones

1st
3 sets
PS TnG x 5 build per set
25sec AD 97% effort
rest 5mins
1. 105 pounds /17 cals
2. 115/18
3.120/20

+
3sets
thruster 95# x 10
Row 150m 97% effort
rest 5mins
1. 61 sec/ 1.38 500 pace
2. 59 sec/1.35
3. 59 sec/1.33
+
3sets
KBS 2pd x 15
12 burpees AFAP
rest 5mins
1.66 sec
2. 63 sec
3.59 sec

2nd
off

3rd
A. emom – TnG push jerk x 4-5 – 6mins 135-155# perfect form – 135
B. emom – PS TnG x 3 60% of 1rm – 8mins
75
95
105 x3
110 x5
+
5 sets 80-90%
15 wall balls 20# 10′ target
5 PC 155#
Run 200m
50 DU
rest 3 mins
alternate the order you do the movements in each set so not set is the same
time each set
varied

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