23rd 
AM 
A. muscle snatch x 1/hang power snatch TnG x 5; rest 2min x 5 
45x5, 75x5
95x(1+5), 125x(1+5), 145x(1+5), 145x(1+5)
145x(1+5) - https://www.youtube.com/watch?v=5vOOgXrhKk8

B. emom - OHS 135# x 6-8 - 5mins 
135x8x5 - https://www.youtube.com/watch?v=tLPGqaUSvnQ

C 20 TGU 1.5pd alt hands per rep 
5:04 - https://www.youtube.com/watch?v=hNjcyx9oCJs

+
14min cap
60 cal row
50 wall balls 20# 10' target
40 box jump sd 24"
30 burpees
20 PC 225#
amrap CTB chin ups the rest of time
completed 13 power cleans - no missed reps!
happy about this…
https://www.youtube.com/watch?v=uzlLcnpckEA

PM
Row 500m rest 30sec x 10
all rows must be same pace small uptick from last week
1 - 1:54.4
2 - 1:53.5
3 - 1:53.6
4 - 1:53.3
5 - 1:53.3
6 - 1:53.6
7 - 1:53.0
8 - 1:52.6
9 - 1:52.3
10 - 1:51.2