After an extended warm-up of thrusters and kipping practice, we got into it.


21-15-9 reps for time of:

  • Thrusters (95#)
  • Pull-ups

Previously, my best score was 4:14, and I went unbroken. This time around, I went unbroken through the round of 21. However, I broke the thrusters 8/7 on the round of 15 (pull-ups stayed unbroken). I also broke the round of 9 thrusters 5/4 (pull-ups unbroken). I ended up hitting a PR of 3:47! Just goes to show you don’t have to stay unbroken to get a better score.


Went to the 8AM class today. Back has been feeling a bit tight. Loosened up though, and I didn’t experience any issues during the workout.


3 rounds each for time:

  • 30 DB Hang Squat Cleans
  • 30 Pull-ups

Rest 1:30 between rounds.

We were supposed to have an 800m run with each round, but that was axed, which was all good because this was tough enough! I scaled the DB weight from 50# to 40#, which was a good call for sure.

  • Round 1: 3:30
  • Round 2: 5:15
  • Round 3: 7:48

Woof! I really slowed down 😦 My first round was 20/10 on the DB cleans, but I switched to 8/7/8/7 on the second round and 8/8/8/6 on the final round. Just took too much rest! Pull-ups were all 10/10/10.


Barbara! I feel really good after the ruck/no gym yesterday. Felt ready to hit this one hard.

5 rounds for time:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Air Squats

Rest 3 minutes between rounds.

My round times were:

  1. 3:17
  2. 3:47
  3. 5:14
  4. 5:17
  5. 5:27

Total time (including rest): 35:02

I really fell off the pace in round 3. The situps mainly were what slowed me down. I could’ve certainly pushed harder on those! Goal next time: Be more consistent!


Since we had Quinn, Char and I headed to the gym early so he could run around while we did the workout. He mostly stayed out of the way. Success! After a warm-up, we did this Cindy-esque rep scheme.

20 min AMRAP:

  • 5 Strict Pull-ups
  • 10 Hand-release Push-ups
  • 15 Assault Bike Cals

My first few rounds were unbroken on the push-ups and took roughly 1:50. For the last 6-ish sets, I broke the push-ups 7/3. The pull-ups were unbroken the entire time. Ended with 9+12.