"A. Strict HSPU 4x2
-done. but 2 still felt like limit

B. 3x3 negative parallete hspu
-first time doing these. tried to do negative slow, but couldn't hold pace past half way down.

B. 5 sets
15 BTK push press (95#)
rest 30s
- touch, but done.

C. AMRAP 15 85%
4 TGU
5 CTB
30 squats
-finished round 5 at about 16 minutes.
overall, no energy at gym today.

WOD1: 500m Row for time

WOD 2: 7 AMRAP
15 Dubs
10 Sit Ups
1 Rope Climb

WOD: 15 Minute Sprint Training
EMOM Style-3 Sets of:
Minute 1- 25′ Sprint All Out
Minute 2 -50′ Sprint All Out
Minute 3 -75′ Sprint All Out
Minute 4 – 100′ Sprint All Out

Way too easy. Should have been 100 ft every time

5 rounds

400m run
40 double unders

For Time

21-15-9

Deadlifts @ 225
Sit Ups ** GHD
Bar Facing Burpees

5 round for time
400 meter run
30 wall balls
30 box jumps

Interval 20 s, 10 s rest x 8
Rest: 3 min
Row 47 cal, DU (single) 330, pull ups (v) 57, burpees jump box 53

3 rounds
100 skips
5 Burpees

10 Lengths of Front Crawl

10 Lengths of Front Crawl