3 rounds

10 devils press

80 du

12 ring dips

7.59 these damn devils press i will get good at one day.  double under and ring dips were ub which felt good.

3 rounds

16 t2b

24 db snatch

18 wb

9:49 t2b broke up 12/4 felt solid here db snatch were ub then 18/6 last round. wb were ub then 12/6 heart rate was a touch high on those so put the ball down shouldn’t have but i did.

10 min am rap

10 cal row

10 lateral burps over rower

10 cal bike

50′ db walking lunge

3 full rounds. felt solid overall burpees got tough but lunges and bike were good.

quality

45 thrusters

45 hspu

45 ghd situps

200′ hs walk

was a grind shoulders were feeling it on the hs walk along with low back from ghd tiring the core. felt solid though did in 25′ sections