4.36 mi 56:00 min 581 Cal

21-15-9
C2B
Ski erg for calories

10-8-6-4-2
Thruster ladder ( because I don't have a rack and have to clean them every time)
10@65
8@75
6@85
4@95
2@105
*had trouble with 105 today. Boooooo.
Only got 1@105.
Then rowed about 1200 m in 3 intervals.

5 rounds of:

stone to shoulder 115# x 3
K2E x 12
200m run with 45# weight

results:

last 2 rounds did stone to shoulder 145#

5 minutes total, top of minute do:

hang power clean x 3 #155
bar lateral hops x 9

20 pull ups
30 de load push ups
40 sit ups
50 air squats
5 rounds with three minutes between each round
total time has the 12 minutes of rest removed

10-8-6-4-2
Thruster ladder ( because I don't have a rack and have to clean them every time)
10@65
8@75
6@85
4@95
2@105
*had trouble with 105 today. Boooooo.
Only got 1@105.
Then rowed about 1200 m in 3 intervals.

21-15-9
42.5kg Thruster & Pullups

• 18 Min E3MOM of:
Ogni 3:00 x 6 sets:
Row 0:45 @ max Kcal

Max Effort Deadlift
worked to 345 and stopped, form was getting bad on 345#, not a PR but I'll take it :)

Then:
10 minute AMRAP
5 G2OH 95#
5 SDHP 95#
1 Shutle Run (5,10,15)

total: 5 rounds + 10 reps (all G2OH and SDHP)