AD 5mins
Roll 5 mins 
(TKE x20 eLeg/Rev Hyper x10) x2
Roadkill to Scorpion rolls x5
Single Leg Dog 60' per side
5 weighted pass thrus @5#
10 strict MuSn @5# 
5 rev grip w pass thrus @5#
SC: 00:23.30

Segmented snatch dl 3-3-3:rest 3:00
135wu 185, 225, 275 too heavy - stupid...

SC: 0:44.00

Hang snatch build to 80% then emom x5min
wu at 95, 115, 135
x5 emom at 145 
Did Hang Power Snatch knee not taking the flexion today

SC 1:04.00

2rds
10-8-6-4-2 Strict pull ups
5-4-3-2-1 Strict HSPU
10:15 
first 10 pull-ups unbroken all other sets except 2s fractured
All HSPU smooth and unbroken

SC: 1:23.00

6min amrap

4 Burpees box jump 20”
4 hspu kipping
4 alt db snatches 70#

4 rounds as RX'd 

HR for both wods: https://flow.polar.com/training/analysis/315838128

SC: 1:35.00

TKEs and Single dog seemed to help my right knee the most today.

Row 10min --last 10sec each minute row @90%
+
Yoga Push up x 10
Lunge forward + reach+ rotate x 10 ea side
MT climbers x 20
Supermans x 20
Tick Tock x 20 ( supine, hands and glutes, lift legs 3inch of ground and move side to side)
Roll backs x10
+
SA KB Windmill Rotations 5ea side (wt at bottom)
+
DBL KB clean and press (light) x 10-12
+
Side Plank rotations x 8-10 side
+
Table inside and out x 10
+
specific move for training...

Foam Roll 3-5min 
+
Abike 1min @ 50%
abike 30sec x 80%
x 3
+
Lying Supine Single Leg Dynamic Kick x 10 ea
Prone Lying Single leg Dynamic Kick x 10 ea
Scorpions x 20
Yoga Push up x 10
Donkey Kicks x 10 ea leg
Supine Windmill kicks x 20
Roll backs x 6-10
+
Half clam shell 10ea side x 2:rest as needed
Sorenson Hold 30sec x 4: rest 90sec 
SA OH KB Squat 3-4/amr x 3:

<iframe src="https://player.vimeo.com/video/145041700" width="356" height="200" frameborder="0" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>

"Miss Bev"

40 Handstand Push-ups
40 Deadlift 155/135 pounds
40 Push-ups
40 Kettlebell/Dumbbell swings, 55 pounds
40 DB Push presses, 35/25 pounds
Row 1000m
40 Sit-ups
40 Back Extensions

Post time to comments.

Compare to Thursday, October 24, 2013.

WoD HR

Recovery HR

10/18/2015

off

10/17/2015

2-3 hour hike or bike --zone 1--outside.

10/16/2015

A. Hang clean EMOM w/ 75% 1-1-1-1-1-1-1

B. Thrusters w/ axel bar 4-4-3-3; rest 2min --building last 2 sets tough

C. WCU @20x1; 3x3; rest 2min 

+

EMOM

odd--- Ring Rows amrap in 30sec

even-- Hollow rocks 30sec 

+

3sets @80%

20 cal row

15 DL TnG #65%

10 Ring dips

rest walk 1min 

WoD HR

It was hard not to go too hard on the DLs
I broke all sets 8/7
First 2 times I rested until my HR got down to 140. 
3rd time I let it get into the 120s still didn't help as you can see.

My HR did come down to 90 in 5 mins, however I accidently deleted that data. Sorry

10/15/2015

rest day

10/14/2015 PM 

A. Snatch grip DL @ 40x1; 3-5x4; rest 2min

B. Press x 1 + Push Press x2 + Push jerk x 3; rest 5sets--rest 2min building

C1. BTN Press @20x1; 5-5-4-4; rest 30sec

C2. Wt back Ext 6-8x3; rest 90sec 

+

FT@75%--consistent pace 

100m OH walking lunges w/ #20 MB

50 Push ups 

40 Slam balls #40

30 Sit ups 

abike 80cals

WoD HR <-- trying hard not to go to hard...

Recovery HR

10/13/2015  AM  

8rds DB circut

10 DB bent rows

10 DB thrusters

10 DB RDL

10 Forward lunge

10 Push press

--use #10-15-hand; keep wt light to maintain aerobic efforts, rest as needed bwt exercises


WoD HR 

Recovery HR

10/12/2015

A. Back Squat @40x1; 5-5-4-3; rest 3min

B1. S2O w/ 70%RM 8-8-8-8;rest 90sec

B2. Pendlay rows @20x1; 10-12x4; rest 2min 

C. Side bridge reach unders 6-8 ea side x3; rst 90sec 

+

4 sets@ sustainable pace

8 kipping pull ups

8 Db push press #35-45

8 goblet squats #60

8 burpee

rest 2min 

WoD HR

+

3rds NOT for time

suitcase carry 20m #heavy

20sec hollow rocks hold

suite-case carry 20m #heavy

20sec FLR on rings

10/11/2015

off 

10/10/2015

2-3 hour hike or bike --zone 1--outside.

2:15 out and about in Harold Parker State Forest
https://flow.polar.com/training/analysis/242572933

10/9/2015

A. PC + Hang Squat Clean x 2; 5sets -rest 2min ---building from 65-80%
B. Thrusters w/ axel bar 5-5-4;4; rest 2min --building last 2 sets tough
C. Pendlay Rows @20x1; 5-8x3; rst 1min
+
EMOM 12min
odd--WCU 3-5 reps inc per round
even-- Wt Dips 3-5 reps inc per round
+
3sets @65-85% --inc effort per set
400m Row
20 Push ups
10 slam balls #40
rst walk 2-3min 




WO HR
https://flow.polar.com/training/analysis/242572621

Recovery HR

https://flow.polar.com/training/analysis/242572651

10/8/2015
Rest day

Mostly deskwork at home today

did a 30 min walk outside

then 15mins of chi kung befor teaching class

10/7/2015

PM
A. Snatch grip DL @ 40x1; 4-6x4; rest 2min
B. Press x 1 + Push Press x2 + Push jerk x 3; rest 5 sets--rest 2min building
C1. BTN Press @20x1; 5-5-5; rest 30sec
C2. Ghd raises 8-10x3; rest 90sec 
+
FT@75%
40 cal row
40 Box jump step down -20"
40 KBS #55
150 DU

10/6/2015

AM
Abike log 30min--every 3min get off and FW # 50m #heavy

FW - 116# in each hand; 2" handles 

5-6 set of carries (lost count)
last 2 set broken due to failing grip

HR data

Recovery

A. Back Squat @40x1; 5-5-5-5; rest 3min
B1. TNG PS @ 65% 8-8-8-8;rest 90sec
B2. pulls up amrap -2 x 4; rest 2min
C. FLR accum 2min --every break complete 3 T2B
+
4 sets@ sustainable pace
8 T2B
8 Ring Push ups
8 WB shots #20
8 Burpee
rest 2min
HR Data
+
3rds NOT for time
50m FR carry #40-60-h
15 Back Ext
15 hollow rocks
1 WW

off


Weightlifting Clinic (LFWL) - hosted by CF Full Potential

60-90min hike or bike 

trails to wet still after all the rain

stuck to kung fu in the backyard, 50mins

Old form 1,2,3
1&2 combat form

https://flow.polar.com/training/analysis/234799621

A. OHS @22X1; 5-5-5-5; rest 2min

B. Pendlay row @ 20x1; 8-10 x 4; rest 2min

C. Ghd raises @20x1; 81-0 x3; rest 90sec 

+

21-15-9

Russian KBS #80

AbMat situps

rest 4-6min

NFT; 

40m Farmers walk #70-h

3 Rope climbs 

40m Farmers walk 

2 Rope climbs 

40m Farmers walk 

1 Rope climb

40m Farmers walk 

45-60 min aerobic of choice

MTBing
https://flow.polar.com/training/analysis/234799525

A. Segmented Snatch grip DL (3 pauses) 5-5-5-5; rest 3min #building last set tough

B1. BTN Press @21X2; 8-10 x 3; rest 1min 

B2. SA Db Row @20x1; 6-8 x3; rest 90sec 

+

3 sets

400m Row @ 80%

20 KBS #50

20 Hollow rocks

rest walk 2min 

9/29

AM 45-60min yoga or martial art

45 mins kung fu
Mostly chi kung stuff, warm-up mainly
HR monitor batt died so no data there

A. Back squat w/ Chains @ 20X1; 4 x 4; every 90sec x 5set w/ 65% of 1RM
B. Wt Pull up @30X1; 4-5 x 4; rest 2min
C. Powell Raises 10-12 x 3; rest 1min bw arms
+
10min EMOM
min1-- Mixed grip Strict Pull ups amrap in 30sec
min2-- 12 Front Rack KB WL steps 12 #44/h
+
For time; 85%
12-10-8-6
Burpees
Wall balls 14#/9'
Box jumps 20"--step down
Assault bike calories

rest day

60min MT bike ride/ hike

A. PC + Hang Cean + Jerk @75% of RM CJ--every 90sec x 6sets
B1. BTN Press 6-8x4; rest 90sec
B2. Pendlay Row @20x1; 8-10x4; rest 90sec
C. wt back ext @2012; 81-0x3; rest 1min
+
EMOM Eccentric HSPU 8-12" deficit @50A1; 2-3 x5; rest as needed
(Stacked 3 45# plates and used abmat for head)
+
10min amrap
Row 15 cals
10 Push ups
5 Toes to bar

AM 45-60min --your choice

Super stressed today... not sure why

40min unplugged walk
MTB ride and cool down then some meditation helped
https://flow.polar.com/training/analysis/224304499

A. Muscle Clean 4-4-3-3; rest 90sec building #moderate
B. 3 Position Power clean (floor-knee-hip) w/ 65-70%; 5sets;every 2min
C1. SL DB RDL @31x1; 5/legx3; rest 1min
C2. Wt Dips@50x1; 3-5x3; rest 2min
+
FT
50-40-30-20-10 Double unders
10-10-10-10-10 Slam Balls #40

AM
30sec Abike @60RPM
30sec Resst walk
x 30
HR data


PM--your choice 30-45min
Ba Gua practice warm-up and Orginal form Gua 1

A.PS + SN Bal x 2 + OHS x 3; 4sets building from empty bar
B. EMOM Snatch @ 77% x 1 --7min
C. BS @30x1; 3-5x4; rest 2min
D. mixed grip wt pull up 2-3x3; rest 90sec
+
3sets@80%
Goblet Squat 20reps #55
10 HSPU
rest 1min
rest 3min
3sets @85%
25 Abike cals
15 Pull ups kipping 5.5.5
rest 1min

9/19

60min MT bike ride/ hike

https://flow.polar.com/training/analysis/218512735

9/18

A. PC + Hang Cean + Jerk @70% of RM CJ--every 90sec x 6sets 

B. BTN Press 8-8-8; rest 1min 

C1. Pendlay Row @20x1; 6-8x3; est 90sec 

C2. Wt Back Ext @30x2; 8x3;rest 90sec 

+

13min AMRAP

20 Strict t2B

30 Push ups

40 Sit ups anchored

20 Slam Balls #40

+

3sets

Hammer curls @30x1; 8-10x3; rest 1min

Lying DB Tricep Ext @30X1 8-10; rest 90sec 

9/17

AM 45-60min --your choice

9/16

A. Muscle Clean x 3 + Tall clean x3; 3sets--start with empty bar then build--all light loads 

B. EMOM Power Clean + Hang Clean @ 80% 1 rep--6min 

C1. RDL@ 301x1; 3-3-3 rest 90sec 

C2. DB Chest Press @30x1; 4-6x3; rest90sec

+

5rds @80%

5 CTB Pull ups

10 Box Jump --step down 24"

15 Sumo DL H P #75

rest 2-3min

HR data

9/15

AM

30sec Abike @60RPM

30sec Rest walk 

x 25

PM--your choice 30-45min

HR Data

9/14

A. Muscle snatch x 3 + OHS x 3 ; w/ empt bar then build--light sets only

B. EMOM Snatch @ 75% x 1 --5min

C. BS @30x1; 4-6x4; rest 2min

D. mixed grip wt pull up 3-4x3; rest 90sec 

+

4sets

Row 150m

rest 10sec

15 KBS #50

5 Burpee

rest 10sec

Amrap kipping pull ups -1

rest 90sec

+

3sets

DB incline curls @30x1; 6-8 reps

rest 30sec

Ring Dips 8-12

rest 1min

HR data on the WoD

9-13-15 lifting vids

9/20

rest day

60min MT bike ride/ hike
screwed up my timing on some stuff and got to busy... missed this

A. PC + Hang Clean + Jerk @65% of RM CJ--every 90sec x 6sets 

B. BTN split Jerk 3-3-3-3; rest 2min--use 75%

C1. WCU @30x1; 3-3-3; rest 1min 

C2. Wt Back Ext @30x2; 8x3;rest 90sec 

+

4sets  - HR data for this 

10 DL TnG @ 185

10 Burpee

rest 2min increase--2reps per set (12,14,16,)

+

3sets

Hammer curls @30x1; 8-10x3; rest 1min

Lying DB Tricep Ext @30X1 8-10; rest 90sec 

AM 45-60min --your choice
https://flow.polar.com/training/analysis/208092667

Free style striking and footwork on the patio with some circle walking and strike at the end.
Last 5 mins = cooldown

A. Muscle Clean x 3 + Tall clean x3; 3sets--start with empty bar then build--all light loads 

B. EMOM Power Clean + Hang Clean @ 75% 1 rep--6min 

C1. RDL@ 301x1; 4-4-4 rest 90sec 

C2. DB Chest Press @30x1; 5-7x3; rest90sec

+

5rds@80%

Abike 25cals 

15 Sumo DL HP @ 55

10 Ring Dips 

+

Suitcase Carry #heavy 20m x 3; rest 90sec btw 

AM-- Row 6k easy pace--every 1K go 1sec faster starting at 2:10
Pacing was better this week but still not able to match the numbers consistently.
Things really fell apart about 18 mins in.
https://flow.polar.com/training/analysis/205495963

PM--your choice 30-45min

A. Muscle snatch x 3 + OHS x 3 ; w/ empt bar then build--light sets only

B. EMOM Snatch @ 70% x 1 --5min

C. BS @30x1; 6,6,5,5; rest 2min

D. mixed grip wt pull up 3-4x3; rest 90sec 

+

3sets

30sec abike @ 90%

rest 10sec

20 DU

5 Burpee

rest 10sec

pendlay Row 10-12 #moderate

rest 90sec

+

3sets

DB incline curls @30x1; 6-8 reps

rest 30sec

FLR 1min on rings

rest 1min

60min MT bike ride/ hike

9/4

A. Thruster 5-4-3-2-1;rest 2-3min
B. BTN split Jerk 3-3-3-3; rest 2min--use 75%
C1. SA DB Row @30x1; 8-10x3; resrt 90sec
C2. Wt Back Ext @30x2; 8x3;rest 90sec
+
FT
3-6-9-12-15
WB shots #20-10ft
Box Jump onand over 20"-step down
+
3sets
Hammer curls @30x1; 8-10x3; rest 1min
Lying DB Tricep Ext @30X1 8-10; rest 90sec

AM 45-60min --your choice

5k row

https://flow.polar.com/training/analysis/199697413
5k row 23:57.8
ave /500 2:23.7
Lower back still very tight in the am
also I have trouble sustaining power in the early am



PM mtbing
https://flow.polar.com/training/analysis/201299983

A. Muscle Clean x 3 + Tall clean x3; 3sets--start with empty bar then build--all light loads
B. EMOM Power Clean + Hang Clean @ 70% 1 rep--6min
C1. RDL@ 301x1; 5-5-5; rest 90sec
C2. DB Chest Press @30x1; 6-8 x3; rest90sec
+
5rds@80%
Row 300m
12 OH WL Steps #45plate
8 ALT DB Snatches #70
10 HR Push ups
+
Suitcase Carry #heavy 20m x 3; rest 90sec btw

AM-- Row 5k easy pace--every 1K go 1sec faster starting at 2:10
https://flow.polar.com/training/analysis/197338206
Back way too tight for rowing row the AD for 20 instead targeted 120-130hr

PM--your choice 30-45min
40min MTB ride HR battery died so no data which was a bummer because I had trouble with what are normally simple technical obstacles. not sure if I was working too hard or the humidity/heat just got to me... Focus was off as well.

A. BS @20X1; 3,2,2,2; rest 3 min 225x3, 275x2, 295x2, 315x2
B1. DB russian step ups 10 Alt steps x 3; rest 1min @20# 16" box
B2.  Back Ext @40x1; 8-10x3; rest 2mi @10# 10,10,10
+
10min amrap
3-6-9-12-15-...
Pull ups 
Abike cals 

Fully through the 18 round + 20 cal
rest as needed

Row easy  10min @ 2:10-14 pace Done as rx'd - wasn't that easy... ;p

Squats seemed fine until I got to the Russian step ups

Lower back was very tight. I could also feel it in the 'arch' portion of the my kip in the pull-ups

Got very tight the rest of the day

A. Muscle snatch x 3 + OHS x 3 ; w/ empt bar then build--light sets only B. EMOM Snatch @ 70%  x 1 --5min C. BS @30x1; 6,6,5,5; rest 2min D. mixed grip wt pull up 3-4x3; rest 90sec  + 3sets 30sec abike @ 90% rest 10sec 20 DU 5 Burpee rest 10sec penlday Row 10-12 #moderate rest 90sec + 3sets DB incline curls @30x1;  6-8 reps rest 30sec FLR 1min on rings rest 1min

60min MT bike ride/ hike

1:45 Kayaking, super nice day lot's of sun very relaxing

A. Paused FS @22X1; 3,2,2,2; rest 3 min

B. Wtd strict supinated CTB CU @21X0; 3-4x3; rest 2 min

C. Powell raise@20x1; 8-10 x3; rest 1min 

+

EMOM 12min

odd-- 15 WB shots #20-10'

even-- 30sec FLR on rings 

+

3sets

10-12 DB tricep ext 

10-12 SA DB Row 

rest as needed

AM 45-60min --your choice

MTB 50 mins
https://flow.polar.com/training/analysis/191721900

A. Snatch grip DL @ 40x1; 3-2-1-1; rest 2min 

B. TNG EMOM PS x 2-3 @6%--min clock

C. SA DB Press x 3 + Push press x3; 3sets rest 2 min b/t arms

+

13 min @80%:

20m OH KB WL @ #1pd/h

15 Ball slams #20

4 TGU #tough

+

Suitcase Carry #heavy 20m x 3; rest 90sec btw 

AM-- 45-60min --your choice

A. BS @20X1; 3,2,2,2; rest 3 min

B. strict pro CTB chin up @21X0; amrap in 30ec x3; rest 2min

+

EMOM for 12 min

odd - Hang Squat Clean @ 135 x 4

even - 10 Ring Push ups

+

5 sets NOT for time

30sec L-sit 

10 Supine Ring Rows

rest 1 min

rest day

60-90 min MT bike ride/ hike

This was more like 2 hours. Somehow managed to pause the HR tracker.
Lost my paper maps (both of them) and had to help 2 separate sets of lost hikers. 
Still found some awesome trails and good fun.

https://flow.polar.com/training/analysis/185394804

A. Paused Front Squat @22x1; 3-4 x5; rest 2min
B1. DB russian step ups 10 Alt steps x 3; rest 1min
B2. Back Ext @40x1; 8-10x3; rest 2mi 

+

10min amrap
3-6-9-12-15-...
Pull ups
Abike cals

rest as needed

Row easy 10min @ 2:10-14 pace

AM 45-60min --your choice

https://flow.polar.com/training/analysis/182539488

A. Snatch grip DL @40x1; 3-3-3-3;rest 2min --use 85%
B. PS TnG 3-3-3-3; rest 2min
C1. Push Press TnG 3-3-3-3; rest 90sec
C2. Pendlay Row @31X1; 5-7 x4; rest 90sec

+
5-4-3-2-1
DL @ 225
Burpee Box step on and over 20"



rest 3min



3sets NOT for time
10 ALt DB SNatches #70
10 Ring Dips
35 DU

AM -- Row 5K @ 80% 
https://flow.polar.com/training/analysis/179491930

PM-- your choice--walk, jog, etc..

A. Back Squat @20x1; 3-4x4; rest 2min-building 65-80%
B. PC x 1 + HPC x2; 5sets; rest 2min 
C. Wt pull up pronated grip 3-4x;4; rest 2min 
+
4rds @80%
3 Thrusters @95--inc per set
6 strict Pull ups
9 Push ups
12 cal abike

rest day

50 min unplugged walk in the sun shirt off
50 min stretching afterwards

60-90min MT bike ride/ hike

https://flow.polar.com/training/analysis/175494118#

A. Front Squat @31X1; 5-4-3-2-1; rest 3min
B1. DB russian step ups 12 Alt steps x 3; rest 1min
B2.  T2B amrap 30sec x 3; rest 2min 
+
FT @85%
50 cal Abike
50 WB shots #20
50DU
+
TGU 8min amrap Alt  arm every 3reps

AM 45-60min --your choice
https://flow.polar.com/training/analysis/172169818

A. Dead-lift build to a tough concentric DL only-12min
B. PS TnG 3-3-3-3; rest 2min  
C1. Push Press TnG 5-4-3-3; rest 2min 
C2. Pendlay Row @31X1; 5-7 x4; rest 90sec 
+
6rds @ sustainable pace
PC x 2 @155
8 Ring Dips
+
3sets NOT for time
FLR 1min
HOllow rock hold 20-30sec 
Side bridge 30sec ea side 

AM 30min aerobic
https://flow.polar.com/training/analysis/169344544

PM 30min aerobic
am session only took a nap

A. Back Squat @20x1; 4-5x4; rest 2min-building 65-75%
B. Segmented Clean (pause below knee) 1-1-1-1-1;rest 2min
C. Wt pull up pronated grip 3-4x;4; rest 2min 
+
8min Amrap
50m FW  w/ #80/h
10 HR push ups
20m OH walking lunges #20 MB
5 strict Pull ups

Rest Day

60-90min MT bike ride/ hike - had some things pop up so no ride

Did spend sometime outside in the sun with friends which was good

A. Seg Snatch grip DL x 1 + PS x 1 + BTN PP x1+ OHS x 3;every 90sec x 6 sets
B. Clean Grip DL off 4" riser @30x1;2-3 x 4;; rest 2min
C1. Wt Pull ups @21X1; 2-3x 4; rest 30sec
C2. Ring Rows 30sec amrap reps x 3; rest 2min
+
21-18-15-12-9 @80%
2 KB FR Squats #44/h
Push ups
+
60sec abike @60RPM
60sec abike @40 RPM
x 5

AM 45-60min --your choice

https://flow.polar.com/training/analysis/164507746

A. Press x 1 +PP x 2 + PJ x 3; 5 sets; rest 2min --increase from last week
B. RDL @ 31X1; 4-4-4-4; rest 2min
C. Floor Press @21X1; 5-7 x 4; rest 90sec
D. Pendlay Row @31X1; 5-7 x3; rest 90sec
+
6rds @ sustainable pace
2 Rope Climb 15ft (15sec rest bwt reps)
6 Box Jumps on and over 20" --step down
8 DB push press #heavy
12 cal abike
+
3sets NOT for time
wall facing HS hold 20 sec
Hollow rock hold 20sec
L-sit 20sec

AM 30 min aerobic -Run and cool down
https://flow.polar.com/training/analysis/163173226

PM 30min aerobic
30 mins circle walking no HR monitor 

A. PC + HPC x 2; 5sets --building last 2 sets are tough
B. Snatch grip DL@40x1 3-3-2-2; rest 2 min #heavy
C. OHS @20x1; EMOM 3 reps @65-70% --8min clock

+

EMOM 8 min
odd-- Strict dips x 7-10
even-- Strict pull ups x 7-10

+

5rds @80%

20 OH WL lunges W/ #30 MB
3 WW
20m FW #heavy
10 HR push ups

rest day

30 mins unplugged walk in the sun

1 hour plus stretching

60-90min MT bike ride/ hike

felt like crap, made myself go for a short fun ride
https://flow.polar.com/training/analysis/159061144

A. Seg Snatch grip DL x 1 +  PS x 1 + BTN PP x1+ OHS x 3;every 90sec x 6 sets
B. Clean Grip DL off 4" riser @30x1; 3-3-3-3; rest 2min
C1. Wt Pull ups @21X1; 2-3x 4; rest 90sec
C2. DB bench press @30x1; 6-8 x4; rest 90sec 
+
EMOM 10min
odd-- 10 Slam Balls #40
even-- 15 WB shots #20-10ft
+
For time
1-2-3-4  RC
10-20-30-40 Abike cals 

AM 45-60min --your choice

Run
https://flow.polar.com/training/analysis/156545740

Cool down Kung Fu
https://flow.polar.com/training/analysis/156545812

Swim
https://flow.polar.com/training/analysis/156852496

A.  Press x 1 +PP x 2 + PJ x 3; 5 sets; rest 2min 
B. RDL @ 31X1; 5-5-5-5; rest 2min  
C. Floor Press @21X1; 6-8 x 4; rest 2min
D. DB upright row @21x1; 6/arm x 3; rest 1min 
+
10min amrap
1-2-3-4-5-6...
Power Clean @65%
Box Jumps 24" -step down
+
3sets NOT for time
wall facing HS hold 15 sec 
HOllow rock hold 15sec 
BAr Hang L-sit or knees raised 15sec 
2 TGU #tough

AM-- 45-60min --your choice MTBing

https://flow.polar.com/training/analysis/156509566

A. PC 3-3-2-2-2; rest 2min -building
B. Snatch grip DL@40x1  3-3-3; rest 2min #heavy
C. Box Squat@21X1; 5-4-3-3; rest 3min
D1. Wt Dips 2-3 x 4; rest 90sec
D2. Pendlay Row @20x1; 4-6 x 4; rest 90sec
+
EMOM 8min
odd-- SA DB Sq Snatch x 4 #35-50
even-- DU amrap in 30sec 
+
3sets NOT for time
21-15-9
Row cals
HR Push ups

60-90min MT bike ride/ hike

https://flow.polar.com/training/analysis/152680504

A. PSx1 + BTN PP x1+ OHS x 3;eveery 90sec x 6 sets
B. Clean Pulls 3-3-3-3; rest 2min
C1. Wt Pull ups 2-3x 4; rest 90sec
C2. Wt Dips 23- x4; rest 90sec

+

EMOM 10min
odd-- Rope Climb15ft climb x 2-rest 15sec btw climbs
even-- 10 DB thrusters #30/h

+

For time
1K row
200m FW#70/h
15 WW

AM 45-60min --your choice

https://flow.polar.com/training/analysis/149684848

A. Jerks 3-3-3-3; rest 2-3min
B1. Snatch DL TNG 5-5-5-5; rest 90sec #heavy
B2. Snatch Balance 4-4-4-4; light-fast; rest 2min
C. Floor Press 6-8 x 4; rest 2min
+
10min amrap
3-6-9-12-15..
Push Press @75
KBS 1.5
+
10min amrap
3-6-9-12-15..
PS @95
HR Pushups

AM-- 45-60min --your choice

https://flow.polar.com/training/analysis/147846460

7/20 --high

A. PC 3-3-3-3; rest 2min -build
B. Box Squat@21X1; 5-5-4-4; rest 3min
C1. DB Russian Step ups 5/leg x 4; rest 90sec
C2. Pendlay Row @20x1; 4-6 x 4; rest90sec
+
6sets
10 cal abike
15 Wb shots #20
5 Pull ups
35 DU
rest 1min