WARM-UP
500m row, dynamic flow, clean&thruster practice with 15#

STRENGTH
EMOTM:
4 mins- 2 Clean High Pulls, 2 Cleans @ 65% 1RM, 55#
Rest 2 mins.
EMOTM:
4 mins: 2 Clean High Pulls, 2 Cleans @ 75% 1RM, 65#

I like these. They felt good today.

WOD
12 min AMRAP:
400m Run
20 Thrusters (Rx: 75/55, Comp: 95/75), 45#
20 Sit Ups
FINISH : 2 rounds + 400m + 14 thrusters

I was going to go with 55# which was doable but slow. I went with what I thought my 50% & for speed. Felt like my running is coming back, at least I out ran all the ladies.