A.
4rds: 50 cal airdyne, 7 CTB pull-ups, single arm kettlebell carry (90# -down and back each arm), 25 push-ups
-about 23:00. accidently deleted time. rounds were around 5:30 unti lthe last two which were above 6:00. airdyne slowed down from about 2:30 per 50 cal to around 3:30 on the last one.

B. Box Squat - work up to a heavy triple
- did 2 sets at 225#. felt great. need to incorporated these regularly

C. feel out deadlift. work up to a heavy 5 if feeling good
-deadlift up to 140kg(308#). fairly heavy but felt good.

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