1600m Run
1600m Row

(was SUPER tired this morning, just did this to get up and get moving!)

Medium purple - 53 (+3)

Bethel to home

Run 1/2 mile
Tabata hand release pushups (regular first 4, then knees HR)
Run 1/2 mile
Tabata pullups
Run 1/2 mile
Tabata squats

Wendler Week 4 deadlift session

Warmup: 50 KB swings @ 16kg

Warmup sets: 5 x 95, 120, 145
Working sets: 5 x 95, 120, 145

Then: 5 x 10 @ 120

Cash out: 50 KB swings @ 16kg

Weighted dip 3-2-2-2-1-1-1-1-1 reps

10-15-20-25-30-35-40-45-50

4 Rounds for time:

10 Dead Lift (DL) #225
400M Run
3 Rope Climbs

Max Effort until I say stop of the following:

Floor wipers - the whole thing
Barbell cleans - all of them
Kettle bell cleans - all of them
Towel Pullups - each bar - shimmy across

... Press and Dead 30# DBs

7RFT
10 SDHP (96/65)
10 Dips

Red band, no rings.