7am (extremely early for me, but totally worth it) @ RNCF

Front Squat:
1 @ 70% (135) + 2 MU
1 @ 80% (152) + 2 MU
1 @ 90% (175) + 4 unbroken MU (new PR!)
1 @ 95% (180) + 2 MU
1 @ 100+% (attempted 200 twice and failed both, but super close!)

Rest 10ish minutes...

10 DL (175)
20 C2B Pull ups
40 WB (14# at 9ft) 
8 DL
16 C2B
32 WB

6 DL
12 C2B
24 WB

4 DL
8 C2B
16 WB

2 DL
4 C2B
8 WB

TIME: 14:28 
NOTES: My friend wrote this workout - it was super intense and rocketed my heart rate super quick. 

Rest 15ish minutes...

"Sprint/Rest": Partner 1 completes entire movement before Partner 2 works. 
250m Row
25 WB
25 Burpees
25 KB swings (35)
25 Push press (65)
25 Pull ups
25 Box jumps (20")
25 HP Push ups
25 Sit ups
25 Hang Power Cleans (65)
5 Wall walks

TIME: 17:07
NOTES: I tired to go unbroken on most of the movements. I had to break up the pullups, the push press, and the hang power cleans. 

Rest 10ish minutes...

3 Rounds:
20 GHD sit-ups
10 ring dips
10 ring push ups

NOTES: This was awful and made me feel super unathletic. It reminded me how much tricep work I need. 


This was the highest volume of work I've done in a very long time. I was in the gym for about 2 1/2 hours. (Crazy!) But it felt super good and I felt really productive (accomplished all this before 11am!)