2.5 mile run - 20:37

10-9-8-7-6-5-4-3-2-1
Ring Dips
Burpees

I don't remember the actual time.

5 Rounds for time

• 15 cal row
• 15 GHD situps
• 5 Ring muscle-ups
• 5 Squat cleans 60kg

FT40

Warm up(0:00-10:00)
20 jax
10 sl dl

20 jax
10 squats

20 jax
10 cal row, bike, jing jang

Mobility(10:00-15:00)
Child's pose -1:00 min per
Pigeon pose-1:00 min per

Metcon(20)
Circuit
:30 sec on/:30 sec off
Step ups
20m shuttle
Rope slams
Half burpees

Repeat 5x
-work :30 seconds
-rest :30 seconds
Rotate stations

Opt(12)
3x8 curls ss w/tri kickbacks
3x5 strict pull ups

Finisher
100 temper tantrums
1:00 min samson per

Progressive

95, 135, 165, 185, 205

215 miss

20' AMRAP

5 Power Cleans @ 115
10 Toes 2 Bar
15 HR Push Ups

I took about 15 minutes total to warm up, and I needed it, as I basically woke up and got dressed and went to the gym super fast.
I felt ok and this was a fun workout.
I did wear wrist wraps after the 2nd round as my wrists were feeling it.

I warmed up with: 85, 100, 115 and then went into the workout. No belt and no chaulk.

Minutes 1-8 I used 115 lbs
Minutes 9-12 I used 120 lbs

I cooled down with a quick stretch and then back home to facetime the kids.

C&J complex, work to max
singles to Max - 265
Cleaned 275!

Squat Smolov - 1x5 @ 285

Pendlay Rows/Rows

3 hours of Barb Wire Fence Building...

Box jump 5sets of 2reps.

For time

100 DU
50 cal row
25 toes to bar

TC 9 min