A. emom - Push Jerk TnG x 5 start at 115# build 10# every min
-115,125,135,145,155,165,175,185x3,175,175

B.
3 sets 80% 90% 100%
Row 500m
25 box jumps or step up 24/20"
20 CTB chin ups
20 wall balls 20/14#
20 burpees
rest 5mins

rd1:6:30. row just under 1:50; su methodical,ctb 10-5-5, wb 10-10, burpee 5-5-5-5. easy breathing after. no bending over.
rd2:6:18. row just under 1:45, su methodical; ctb 5-5-5-3-2; wb 12-8; bpee 10-10. out of breadth, but not lactic
rd3:6:08. row just under 1:40; su methodical; ctb 6-4-3-2-1-1-1-1-1; wb UB, burpee UB. floored at the end.

C. 3 x 10; rest 60s between
lying tricep extension - 60# (not including bar)
banded good mornings w/ green band
-done. can tell will be sore from extensions tomorrow. only go up 5# next week.