Warmup done

 

A. Push jerk 4 reps every 2 min x10

205-235

 

B. BTN strict press 6 reps @2020 x4

B2. Tempo ring dips 6 reps @22×1 x4

done this was really good i like the btn press a lot.

 

hanging straight leg raises x3

20 alt side bends x3

done

 

3rft

20 burpee box jump overs @20′

100 du

8:52 man the combination of box jump overs and du were nasty here.

 

3 sets

Ab 1mile

15 t2b

20 alt db snatch

3:47-3:47-3:53

All t2b and snatch ub felt pretty solid here

 

3 sets

ski 750

15 hspu

20 sa db squat cleans

4;43-4:40-4:50

all the hspu ub.

 

3sets

row 1k

15 c2b

20 sa ohs

didn’t do this worked on some mobility with that db overhead.