Run:  3 miles in 17:39

 SN:  10 mins EMOM @ 24kg; 10 reps

Push-ups:  3x20

Pull-ups: 5x5

Curls:  5x10/10

 SN:  2x 4 mins @ 22kg, 12 rpm

Curl and press:  5x5 @ 2x35 lbs

B-Sq:  50/50

 Warmup

SB SQ:  6x5 @ 150 lbs

C&P:  5x3 @ 2x28kg

Row:  3x8/8 @ 36kg

Tricep work

Not as lean as normal, but I’m good with putting on a bit to recover from Warrant School.  Will carry this momentum over the winter to build out a bit of muscle.

 SN:  10 mins EMOM 10 reps @ 24kg

Pushups:  3x20

Pull-ups:  5x5

Curls:  4x10/10 @ 2x35 lbs

 Warmup

SN:  6 mins @ 22kg; 36/36

OAJ:  10/10 @ 22kg

Tuck planche - Lseat transitions:  3x2

Curl & Press:  5x5 @ 2x35lbs

Stretching

 Run:  2 miles

 Walk:  1.5 miles

SB SQ:  7x5 @ 150lbs

C&P:  4x3 @ 2x28kg

Tri band work

 Walk:  1.5 miles

SN:  10 mins EMOM @22kg; 14 rpm

Push-ups:  3x20

Pull-ups:  5x5

Curls:  4x10/10

 Run:  3 miles

 Warmup

Walk:  1.7 miles

SN:  10 mins  x13 reps EMOM @ 22kg

Pushups:  3x20

Pull-ups:  5x5

Curls:  5x10/10 @ 2x35 lbs

Stretching

 Warmup

SN: 10 mins @ 16kg; 12 rpm 

TGU:  3x3 @ 28kg

B-SQ:  50/50

Plank:  2x 1 min

 Run:  2 miles 

 Warmup

SB SQ:  6x5 @ 150 lbs

C&P:  3x3 @ 2x28kg

Row:  6x5/5 @ 36kg

Tricep band work

 Run:  3 miles sub 30 mins

BJJ:  2 hrs

 SN:  10 mins 12 reps EMOM @ 22kg

Push-up:  3x20

Pull-ups:  5x5

Curls:  3x10/10