10 min row

+

warmup done

+

accumulate 2 min hs hold

A. 3 complexes @280-290 (1clean+2fs)

Done at 245 my legs were so shot from the wall balls the days before squatting hurt so bad 225 felt unbelievable.

B. Split jerk +20 sec hold 3 reps @205-225

This was hard liked it made me focus and make that land from the jerk perfect. really liked this. 

10RFT

3 rmu

5 ring dips

10 box jumps

14:02

All rmu were ub which was awesome. Ring dips got tough and box jumps i tried to stay steady and move through them. 

3 rounds

5 snatch warmups

30 sec twisted cross

5 side lying oh reaches

5 tall kneeling kb oh getups

Done