24th
AM
Run 200m easy pace
FLR on rings 30sec
Row 1min easy pace
3 wall walks
FW 50m 88#/hand
35mins all easy pace
7r

PM
A. FS build to a tough triple
45x5, 135x5, 225x3
275x3 - https://www.youtube.com/watch?v=9noeZCBS5Gs
290x(1+f) - https://www.youtube.com/watch?v=KCTp7OKF0LI
290x3 - https://www.youtube.com/watch?v=7U12AGiEZMQ

+
30, 20, 10 for time
DB thrusters 45# /hand
CTB chin ups
6:03 - https://www.youtube.com/watch?v=ITOXgq6cAfg
30s - ub
20s - 10/10
10s - ub

+
AD 30sec 97%
rest 2:50mins x 6
rest 5mins after 3rd
airdyne was still broken/subed for row
after the TH-C2B work, my legs/cns was shut…
1 - 11cal
2 - 11cal
3 - 11cal
4 - 11cal
5 - 11cal
6 - 11cal