Hill intervals

Ran up the hill toward the top of Mt Sutro 4 times, walked back down. The first 3 were ~53 seconds each, with ~2:15 - 2:30 rest. The last one was ~55 seconds. Not bad - I think last time I did this workout, they were 58+ seconds.

KB swings, push-ups, sit-up

5 rounds:
15 KB swings (16 kg)
10 push-ups
15 sit-ups

Untimed

Cleans; front squats & burpees

Strength - worked up to a 135# clean

Met con: 10 ---> 1
Front squat (95#, 105 was rx'd)
Burpees

9:25

8+ mile run

Ran 2+ laps through the arboretum. I was out for 80 minutes, so it was probably a little over 8 miles. Running in 75 degree weather is way better than 85 degree weather!

Push presses, pull-ups, running AMRAP

Skill - assorted gymnastics stuff. Fun!

Met con: 15 min AMRAP rx'd
10 push presses (85#)
10 pull-ups
200m run

5 rounds + 10 reps

Deadlifts; pull-ups and dips, air squats, runs

Deadlifts:
5 x 65% (145#)
5 x 75% (175#)
5 x 85% (185#)

Met con: 3 rounds
12 dips (blue band) + 12 pull-ups (Rx'd was 6 mu's)
40 air squats
400m run

13:53

Deadlifts, box jumps, sit-ups

5 rounds rx'd
5 deadlifts (185#)
10 box jumps (20")
15 sit-ups

7:25