A.
BTK jerk every 90s
x3 for 3 min - 135,155,165
x2 for 3 min - 175,185,195
x1 for 3 min- 215,225,245
-all felt good. excited for the next couple of weeks

B.
5 rds:
3 rope ascents
12 ttb
15 wall balls
rest (heart rate return 130-140bpm
rd1: 1:42. avg hr 158
rest: 3:13
rd2: 1:44. avg hr 148
rest: 3:06
rd3: 1:48. avg 153
rest: 3:35
rd4: 1:46. avg 152
rest: 3:41
rd5: 2:05 avg 149
- max hr was somewhere 162-168 depending on rd.
- limiter was muscular endurance on ttb & grip
- hr was below 130 within a minute, but had to wait longer for muscle recovery before beginning next set. hr rate was down near 110 before starting each new rd.
- 1st 2 rds + last were ttb then wb. rds3/4 were wb then ttb.
- rds 2-4 lost kip for last 3-5 reps but next dropped from bar. last rd 5-3-1s.

C.  3 sets single arm kb farmer's carry (90#). Down and back each hand.
- new favorite.