10 min bike

+

5 1/2 kneeling row to ext rotations

:30 side plank

20 single arm rows

10 banded rows

15 min bike @300 watts

into

21-15-9

power cleans

6:00 very slow just seemed really tired and the bike winded me more   then i thought

ring dips

rest 5

21-15-9

thrusters @95

c2b

5:54 c2b felt pretty good but thrusters were not great we talked about it and i sent you the video of the thrusters.

That was all for the day had to leave early for work.