AM
5k row easy/aerobic
21:29 / 2:08 avg. split / 27 spm
PM
A. 5-5-5-5 front squat @ 32X1
135-155-175-195
B. 2-2-2-2-2 clean from blocks (mid thigh)
155-160-165-170-175
C. DB bench press @ 1211
40#x12 - 45#x12 - 45#x12
D. 5-5-5 push press
115-125-130
FOR TIME:
3x rope climb 15'
100m walking lunge 115#
10x strict hspu
100x double unders
10x wall walks
100m walking lunge 115#
3x rope climbs 15'
TIME: 24:25
NOTE:
Lunges were super slow for me, that weight is heavy after a few steps. Last 60-70m of second set I dropped weight completely and just did walking lunges.
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