17th
AM
Run 200m easy pace
FLR on rings 30sec
Row 1min easy pace
10 KBS 1.5pd russian easy
30mins all easy pace
why do we do these in the morning vs PM?
7r +200m

PM
A. back squat @30X1; 5, 4, 3, 2, 1; rest 3mins
45x7, 135x5, 225x4
275x5 - https://www.youtube.com/watch?v=4ILBZ21z6Xs
285x4 - https://www.youtube.com/watch?v=Fk0dCCIHA5A
295x(2+f) - https://www.youtube.com/watch?v=wKKSiyWxyJk
300x(1+f) - https://www.youtube.com/watch?v=MvGLsL_iQbI
310x1 - https://www.youtube.com/watch?v=9g0uuOTjS4c

B1. DB thrusters x 10; rest 10sec
all sets @ 50#. dont have heavier DB.
B2. wtd chin up amrap 20# attatched; rest 2mins x 5
16 - https://www.youtube.com/watch?v=Pxa2g3pUx1o

12 -  https://www.youtube.com/watch?v=vKxBIVatdaE
14 - https://www.youtube.com/watch?v=mHXt785bFSg
 13 - https://www.youtube.com/watch?v=ayctIMVQ8oc
9* - https://www.youtube.com/watch?v=P2ZwzsS4inA
*lost timing
+
AD 30sec 97%
rest 3:00mins x 6
rest 5mins after 3rd
AD still broke. used the row
12cal, 12, 13, 14, 14, 16 - https://www.youtube.com/watch?v=oyDVviC_qbU