Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps

45-50-55-60-55
55-55-55-60-60

18:23 or so, but ripped open and skipped last 15 or so KBS.

12 min AMRAP of:
- 8 thrusters @ 40kg
- 8 C2B

work up to 3x8 @ 80% of 1RM

5 @ bar weight
5 @ 60kg
5 @ 80kg
3x8 @ 100kg

5X45
5X65
5X75

Ran 0.5 miles of hill work at about 7:50 pace
Ran 2.0 miles between 7:30 and 8:00 pace

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

5 Rounds

3 bar muscle-ups
300 meter row
3 bar muscle-ups

At night...

attempted strength session but didn't warm up enough

Back Squat x 4, Front Squat x 4, Bench Press x 3

245, 225, 245
265, 245, 230
285 (1), , 235

100 Pull Ups
100 Push Ups
100 Abs Sit Ups
100 Squats

3 Rounds

500 Mts Row = RUN
12 Deadlift 75kg
21 Box Jumps 50cm

5 RFT:
25 Squats
100m Run
5:27

3 min rest

5 RFT:
15 Hand Release Push-ups
25 Double Unders
6:30

5 rounds with a 1 minute rest in between of:
Run 400 meters

1:26, 1:23, 1:29, 1:34, 1:31