A.
Medium grip bench press- build to a 1rm
260#

B1.
Medium grip bench press @ 85% of 1rm AMRAP x 5
4, 3, 3, 3, 2

B2.
Pendlay row @22X0 4-5 reps x 5 sets
135, 155, 165, 165, 165

C.
AMRAP muscle ups x 3, 5 min rest
13, 7, 6
Video on Youtube and Facebook

Wide stance low bar good mornings
@30X0
3RM
225#
Pretty ugly form in low back

Barbell reverse lunges
6/lg, 1min btwn legs
5 sets
115,145,155,165,175

30s on/ 30s off
Barbell switch lunges
5 rds
31,26,22,20,18

A1.
Push press 1.1 x 5 (out of rack)
235, Failed 245

A2. Legless seated rope climb to 20ft
Easy,

B1. Amrap strict hdspu
9,8,6,4

B2. CTB x 15 x 5
Completed

RDL @30X0, 2-3 x 5, 3min rest
275,285,295,305,305 x 2
Back really struggling to hold form at 305

Front squat @ 175 x 3 x 5, 1:30 rest
Completed, felt really good

100 DB walking lunges, 55# per hand, with straps
50,25,25

Around 6mins, didn't see clock at end, legs were destroyed

Snatch pull cluster 1.1
Above knee/from floor @ 205#

Build to a quick 1rm power clean
235, Failed 240

AMRAP KBS @ 40kg
39 reps

3 rds @ 90%
30s double unders (49/49/50)
30s rest
30s row (1:40 pace)
30s rest
30s AD (27mph)
30s rest

A1. Medium grip bench press
2-2-2-1-1, rest 1:30
205,215,225,235,240

A2. One arm dumbell row @33X3 x 5
30s between arms
9,9,6,6,6

B1. Medium incline bench amrap @75#
4 sets
8,7,5,4

B2. Weighted ring row 6-8 x 4
15#, 20#, 20#, 20#

C. EMOM + 1 kipping ring dips
13 rds + 9 reps

A.
 Low bar wide stance good morning @ 50X1
3-4 reps x 5 sets, 4 min rest, start @ 205#
205, 210, 215, 215, 215

B.
Barbell Forward Lunges @ 10X0
6/leg x 4 sets, 1 min b/t legs, no alternating during sets
155, 165, 175, 185

C1.
Front rack barbell step ups
24" box, 8/leg x 4 sets, 1 min rest (1min between legs)
135#

C2.
GH raises with bands
8-12 x 4 sets, 1:30 rest
25#

A1. Press cluster 1.1 x 5, 2 min rest
145,155,160,165,170

A2. Weighted legless rope climb
1 x 5
Vest was I think 15 or 20lbs, completed

B1. AMRAP hdspu x 4
14,12,10,9

B2. CTB x 15 x 4
Completed easy

C. 100 reps Toe to Rings
3:48

Trap bar RDL @33X1
2-3 x 5, 4min rest
100kg, 120, 125, 130, 135
add 40 lb bar to all weights

Back squat with chains @155#
2 x 8, 1min rest
Completed, some ugly reps

Tabata switch lunges
3 rds of 20, 1 rd of 21, rest at 18

Snatch pull 1 x 6 @ 225#
1:30 rest
Completed, felt really good, moved bar well

Power clean 1 x 6 @ 225#
1min rest
Completed, felt good and easy catches

3 x 30 russian kbs @ 40kg
2min rest
Completed, last set difficult

5 rds:
15 T2B
25 AD cals
35 double unders
1 min rest

Rd 1 was 2:00 all unbroken, AD @ 25mph
Broke T2B after that, double unders always UB, AD closer to 22-23mph

Last rd just over 3min

A1. Close grip bench press with chains
2 x 5, 1:30
185,215,235,245,255 x 1

A2. Single arm KB row @ 40kg
6 x 5, 1:30
6 each arm each set

B1. Low incline DB bench @ 75# AMRAP
5 sets, 1:30
9/8/7/6/5

B2. Single arm DB row @ 75#
10/arm x 5, 1:30
Completed each set

C. EMOM ring push ups starting at 1
11 rds + 10 reps

LB Wide stance GM @50X1
4-5 x 5, 4mins rest
185,190,195,200,200

Front rack BB split squat
5-6 x 3, 1min rest
145,145,150

C1.
DB alt stepups @24"
10/lg x 4, 1:30 rest
40# Dumbells

C2.
Ghd raise with bands
Purple band
12,10,8

A1.
Press cluster 1.1.1 x 5, 2 min rest
135,140,140,145,150
A2.
Legless rope climb 1 x 5, 2 min rest
Completed

B1.
Single arm kb press @ 24kg AMRAP
1 min rest between arms
Right arm- 7,6,6
Left arm- 6,6,5
B2.
Pronated chinups AMRAP @22X2
7,6,5

C.
8 K2E on min for 10min
Completed (pronated grip)

RDL @42X1
4-5 x 5, 4min
225, 235, 245, 245, 245

Front squat @10x1
3 x 8, 1min
115# + chains

10 DB walking lunge @75#
10 reps x 10mins on the minute
6 rds completed unbroken

Snatch pull 1.1 @ 215#, drop each rep
5 sets, 2min rest
Completed

Above knee hang Power Clean/Below knee 1.1, no dropping
205# x 5 sets, 2min rest
Completed

3 rds:
20 KB swing at 40kg
40s rest
20s weighted side bridge left
20s rest
20s weighted side bridge right
40s rest

Completed, 30# weight for bridges

10 rds:
30s row @ 90%
30s rest
30s Double unders
30s rest

Row usually 150m
Double unders between 45 and 50

A1.
Medium grip fat bar bench
3-4 x 5
185, 205, 210, 210, 210

A2.
DB row
4-6 x 5, @75#, @20X2
6 each rd

B1.
Flat DB bench @ 75#
AMRAP -1 x 4
10,9,9,8

B2.
Ring row weighted
5-7 x 4
10#,10#,15#,15#

C. 12 UB pushups on min for 12min
6 rds completed

Low Bar Wide Stance Good Mornings @50X1
5-7 x 5, 4 min rest  (start at 155)
155, 165, 175, 185, 185

BB split squat @30X1
6-8/leg x 3, 1 min rest (start at 135)
All sets at 135, only 6 reps last set

C1.
Front Rack Alt Step ups to 24"
10/lg x 4, 1:30 rest
95# all sets

C2.
GHD raises @30X1
8-12 x 4, 1:30 rest
8 reps each set, really struggling with these on the red GHD

A1.
Push press @ 11X1
4-5 x 4 sets, 2min rest
135,165,175,185

A2.
Pronated weighted chins @ 20X0
4-5 x 4 sets, 2min rest
20kg,24,24,24

B1.
Seated DB press @ 55# AMRAP
3 sets, 2min rest
9/10/9

B2.
AMRAP supinated chins @60X0
3 sets, 2min rest
8,7,6

C. 7 UB T2B on min for 10 min
Completed easy, 12 seconds each rd

RDL @40X1
6-8 x 4sets, 4min rest
#245

Bsq
2 on minute for 10min
155#

Reverse BB Lunges
10/leg x 4, 3min
115, 125, 135