1. Stephen says:

    3 sets not for time:
    :30 bottom of push-up hold
    12 prone Ts
    12 plate halos
    +
    A1. Lateral raises, 3 x 5-6 @ 15-20, 20X1; no rest
    A2. Band upright row, 3 x 15-20 w/purple band, 20X1; :90 rest
    B1. Bent-over lateral raises, 3 x 5-6 @ 10-15, 20X1; no rest
    B2. Band face pulls, 3 x 15-20 w/purple band, 20X1; :90 rest
    +
    30:00 @ 70% effort:
    1 lap around rig overhead banded KB axle carry, 35/side w/short green bands
    1 lap around rig sandbag bear hug carry
    1 lap around rig Farmer’s walk, 100/hand
    1 mile Assault Bike
    +
    walk out to tracks and back

  2. Leah Stayton says:

    3 NFT complete
    A. Worked up to 155
    + 3 rounds:
    15 ctb, 12 dl, 9 hpc, 6 sto @ 105#
    8:05. Was happy to consistently do sets of 5 on ctb.
    + 3 NFT complete

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