A.
3 Rounds for Completion:
4 Skin The Cats
8 Pause Pistols (alt, 4/side)
16 Speed Pistols (alt, 8/side, AFAP)
*2 Sec Pause in Bottom of Pistol
B.
Clean
3, 3, 2, 2, 1, 1, 1
*Build into a heavy single. 2min rest between sets.
C.
Bent Over Barbell Rows
4×8 AHAP
D.
4 rounds for time of:
15 GHD sit-ups
15 Deadlifts (225, 155)
50-ft. handstand walk
*If not able to complete handstand walks, sub 50 wall runs. See video link https://www.youtube.com/watch?v=1okSA32sFWs
E.
10min shoulder and back mobility
4a.m. 500 meter row warmup
A. pistol mobility just wasnt there. did 5 sets of 2 @ 215lb front squat
B. Squat cleans 135-165-185-195-205 215fail.
C and D. Later
A-complete, left leg to medball
B- build to 260lbs
C- 135lbs
D- 15:57, HS walks were rough, shoulders were/are toast
A. Skipped. Wanted to save the knees for cleans.
B. 285 10# PR. Got under 300, but was too deep in the hole to recover.
C. 145
D. 9:56. I dont touch the ground on my GHD sit-ups.
D. did 3 rounds 15 GHD situps, 15 deads 225lb, 15 HSPU. 14:00.
Then dId Fight Gone bad with Shane. scored 284. dunno if thats good or bad but i almost threw up.