5 min bike

+

Deficit power clean 10×2 @205

Squat Snatch 10 singles @215-225  All done at 215 had 3 misses today pretty sloppy on my part.

Pause front squat- 6-8 sets 2 sec hold at the bottom 4×6 sets

215-235×2 245 x1   Damn hard last 2 reps each set were a grind mostly to keep my chest up legs felt strong just staying upright.

EMOM3 x3

16 bfb

rest 3 min

All done at :44-:49 sec a round

+

3 sets

60 oblique opener

30 sec wgt side plank

Loved the oblique opener man that burned my sides for a few days

pm

Every :45

4 cal bike

4 drag rope du

6 t2b

15 rounds total broke up 8-7 felt strong everything was ub had some transitions so by the 9th i couldn’t hold the pace. rested picked up and finished.

3 rounds

10-12 tbar rows

30 single arm db row @30

20 straight leg situps

done