FRIDAY:

Early AM
5 Intervals, 2min rest
10 Strict Pullups, 20 deficit pushups, 20calories Airdyne

10:30
A.EMOMx 10min Front squat x 2 with chains at 60% (185#). No misses ALL speed!
—can bump this weight next time or move to triples and 7min—

B. EMOM x 10min
3 Touch-and-Go snatch (from HANG)
135,135,140,140,145,145,150,150,155,155
Felt cranky and slow so was conservative

C. 5 rounds:
15 KB Swing (70#)
50 Double Under
15 Toe-2-Bar
4:59 Unbroken, no chalk breaks

WEDNESDAY:

Early AM:

CFE: 3 x 1,000m row with 4min rest.
Pressed for time, no running warmup today. Treated first 2 intervals as ramp up and hit 3rd the hardest. Not Rxed or ideal but got some work in. 3:49.6, 3:45.7, 3:40.7

10:30
A: EMOMx 10
3 Touch-and-Go Cleans (From Hang)
185,195,205,210,215,220,225,205,205,205

B: 42, 30, 18 Wallball and 21-15-9 Lateral Burpees
7:30ish.

TUESDAY:

EARLY AM:
5 rounds: 15 t2b, 15 hip extension
Clubbell work

10:30
WOD A.
8 min of quality HS walk practice. Covered about 140′ but worked on position verse distance.

WOD B.
21 Chest-2-Bar Pullups
50 Double Under
15 Chest-2-Bar Pullups
50 Double Under
9 Chest-2-Bar Pullups
50 Double Under

3:03, not an easy WOD.