Coaching session with McPhail, 25-1, odds 1 pood kbs, evens hrpu, 100lb sandbag over the shoulder between sets.

21-15-9

Thrusters 95

Pull-ups

Got the PR and my first RX fran. Slow at pullups and need to work on thrusters. But overall happy with this, because fran is a bitch....

Open Gym 12:15 - 1:15

1. Strict Pull-Ups
   Max Unbroken Set

2. Bench Press
   Build to 7RM

3. Deadlift
   Build to 7RM

4. ”Free Fall”
   AMRAP 20:
   200 Meter Run
   20/14 Calorie Row
   20 Alternating Dumbbell Snatches (50/35)
   20 Wallballs (20/14)

find 3 rm of bench press

set 1: 135
set 2: 185
set 3: 205

I only got 2 on 205

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Clean Pull + Squat Clean + Jerk
Start @ 75% 1RM and add weight by feel.

3x4min and rest 4min

27cal row
27 burpee
27 c2b

Rest 4min

21 cal row
21 burpee
21 t2b

Rest 4min

15 cal row
15 burpee
15 pull ups

Back Squat 1 RM

Complete as many rounds as possible in 10 minutes of:

• 10 handstand push-ups to 6-in. deficit
• 20-calorie row
• 30 single-legged squats, alternating

10min EMOM - 5 Muscle Ups