4 x 10 Heavy ring row, 1 min rest

4 x 10 Strict ring dip, 1 min rest

4 x 7 Deficit push up, 1 min rest

EMOM 12 rds:

3 hspu
5 Paralette dips (24" box)
7 lunges w/ 45# plate

Run a 5k

36:50. Not happy with it but at least I finished it. I really tried to put some of Brian's advice (CF Endurance) to good use in the beginning but I lost form and energy rather quickly.

My ankles are throbbing, my feet are killing me and my calves are on fire. I hate my body right now.

Now I really know why I hate running other than sucking at it.

Shoulder Press 7x2

65#

"Nancy"
5 rounds:
400m Run
15 Overhead Squats (m-95#, w-65#)

OHS scaled to 35#

Got about a 1:30 PR but I'm still pretty disappointed. The 4th run I walked a little (stupid) then the fifth run got a really horrible pain on my ribcage and had to walk about the last 200 meters because it hurt so bad. The only advantage was when I got back my legs were a bit more rested and I knocked the last set of squats out in about 17 seconds.

18:02 today, 19:37 back in October.

Deadlift 5x5

105#

Pull-up Ladder x2
*First ladder is strict dead hang pull-ups and second ladder is kipping or butterfly pull-ups.

Used purple/green band

Dead Hang - 8 + 8
Kip - 11 + 7

Row 1k - All Effort - 4:13.3
Row 2019m - 10:11

For time:

25 Pull-ups
5 Burpees
20 Pull-ups
10 Burpees
15 Pull-ups
15 Burpees
10 Pull-ups
20 Burpees
5 Pull-ups
25 Burpees

Pull-ups 5x5

Did negatives with a green band