warmup done

Push jerk +10 sec hold

done 5 @205 5 done @215 felt pretty solid but defiantly burned.

EMOM 10 min 3 rmu

done had to take a break after the 5th round then breaked again after 8.

C1. push press 20 @165 x3

c2. 20 ring dips AFAP x3

this was awful. my triceps and the lockout got so damn hard. Easily the hardest of the supersets you’ve had me do. ring dips the last set and to break into 4 sets my triceps and lockout just went away. push press went ub the first round then broke in 2 sets the last 2 reps

pm

3 sets

row 500

15 c2b

15 bfb

done all c2b ub really happy about this. Made an effort to row before 1:47 to see if i could transition quick from row to c2b. pretty happy with that.

3 sets

row 500

20 alt pistols

50 hs walk

done pistols went ok still slow cycle wise but 60 doesn’t scare me compared to when we first started working together. hs felt good.