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.


Feeling pretty beat up from hitting the gym this many days in a row, but I didn’t want to shy away from today’s workout! Hit the 8AM class. It was great to have the heater fixed today.


Deload from last week’s heavy front squats:

Front Squat – 5-5-5 (deload)

I hit 95, 115, 135. All felt really easy. Slight pause at the bottom.


21-15-9 reps of:

  • Thruster (95/65)
  • Burpee to 6″ target

Time: 7:09 Rx

I knew this one was going to sting heading into it. I was really mentally pushing to go unbroken on all sets of thrusters and stay moving on the burpees. I ended up going 21-8/7-9. Watching someone else drop the barbell for the set of 15 gave me permission to as well #weak.



Front Squat

  • 5 @ 95#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 205#
  • 3 @ 225#
  • 3 @ 245# (f)

After all of the lunges on Monday, I wasn’t feeling especially strong today during the front squats. I should’ve gotten 245#, but I buckled on the last rep 😦


13 minute partner AMRAP:

  • 150 Double Unders
  • 100 DB Thrusters (35#)
  • 150 Double Unders
  • Max Front Squats (185#)

This one was a doozy. We went 50-50-50 on the DUs then sets of 10 on the thrusters. For the front squats, we got a total of 56 reps. I would do 3; Kyle would do 4 (completed 8 total sets of that). We had about 7 minutes to do the front squats.


Feeling pretty beat up after this weekend and the past two days of workouts. Hamstrings in particular were pretty sore from the deadlifts yesterday. Grateful for a rest day tomorrow!

Hero workout today – Daniel.

For time:

  • 50 Pull-ups
  • 400m Run
  • 21 Thrusters (95#)
  • 800m Run
  • 21 Thrusters
  • 400m Run
  • 50 Pull-ups

I broke the first set of pull-ups up 25-15-10. Second set was 20-10-10-10. Thrusters were both in 12/9. Finished in 15:58 Rx.