4/21 Barbell Complex

4 Rounds
1 BB Complex * (95/65)
20 Pull-ups

* BB Complex consists of
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Power Snatch Balances
You can rest anywhere but the bar cannot touch the ground during the complex.


Power Snatch Balances are f’ing stupid.



EMOTM 7 Minutes
2 Overhead Squats
3 Muscle-ups

4 Rounds
10 Deadlifts (275/185)
10 Pistols
10 DB Push-Press (45/30)

85# OHS
2 MU transitions (from laying on floor)

Metcon: Not sure of time.. pretty sure I finished last though. Like 10 minutes-ish


EMOTM 7 Minutes
2 Power Clean

Run 800m
50 Sit-ups
50 Deadlifts (95/65)
Run 600m
30 Knees to Elbows
30 Power Cleans (95/65)
Run 400m
10 Toes to Bar
10 Power Snatch (95/65)
Run 200m


EMOTM: 135# 3 hspu/round

Metcon: 20:56RX


ran 4.3 miles… furthest yet.. but with a breather after 2.3 and then another after the next mile, then 2 more after the hills.  Bleh


U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Six rounds:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

1st round rx

2-6 w/15 pushups per round

Time: I have no idea how long this took.  A long time.


2.5 mile run


2.45 Mile Run

EMOTM 10 Minutes
2 Deadlifts

4 Rounds
200m Farmers Carry (45s/30s)
1 Rope Climb
40 Double Unders
Use plates, DBs, or KBs (don’t drop them) for the farmers carry. Weights were chosen to be scaled up if equipment is lacking.

195# DL
hodge podge of HSPU – 5 for first few rounds, then slowly did less…

17:17ish RX

This F*CKING SUCKED!!!! Farmers carry’s with DB’s is shockingly difficult on the shoulders.