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