20 pull ups
30 de load push ups
40 sit ups
50 air squats
5 rounds with three minutes between each round
total time has the 12 minutes of rest removed

10-8-6-4-2
Thruster ladder ( because I don't have a rack and have to clean them every time)
10@65
8@75
6@85
4@95
2@105
*had trouble with 105 today. Boooooo.
Only got 1@105.
Then rowed about 1200 m in 3 intervals.

21-15-9
42.5kg Thruster & Pullups

• 18 Min E3MOM of:
Ogni 3:00 x 6 sets:
Row 0:45 @ max Kcal

Max Effort Deadlift
worked to 345 and stopped, form was getting bad on 345#, not a PR but I'll take it :)

Then:
10 minute AMRAP
5 G2OH 95#
5 SDHP 95#
1 Shutle Run (5,10,15)

total: 5 rounds + 10 reps (all G2OH and SDHP)

10x100m Sprints (untimed)

Then...

21-15-9
Deadlift (315#)
Burpee
Box Jump (24")

Scaled to 225# after 12 reps in rd 1.

1 rep max bench press

Various plyos and assisted ring pushups and assisted ring dips

ME Deadlift - definitely a bad day for ME...i hit 245; broke 255 & 265 but didnt get the full lift on either...guess 80GHDs the day before does kind of wreck you.

Then:

10 minute AMRAP

5 G2OH 95/65

5 SDHP 95/65

1 Shutle Run (5,10,15)

18 min AMRAP
15 box jumps (20")
12 push press (75#)
9 toes to bar

KB strict press
5 4 3 2 1

10 minute AMRAP
5 OHS (115/85)
10 box jumps
15 k2e

• subbed 155lb front squats for OH squats due to shoulder.