had no time today but still went and knocked something out bc i couldnt remember the workout.

8,8,8,6,6,4 BS
265, 295, 315, 335, 345, 355

in between sets worked on Bar Muscle ups

press
5,4,3,2,1
175, 185, 195, 205, 210

did 20 sit ups bt sets

rowed 2k light 7:20

catching up

friday
400m run
30 wallball 20lbs
20 pull ups
10 burpee

time 3:28

rest 15min

500m row
30 DL 155
20 T2B
10 bar muscle ups

time 4:37

SUNDAY
5 min AMRAP
30 155lbs Squat Clean Jerks
30 bar facing burpees

got 15 burpees. felt like complete ass today

THRUSTERS

for time
10,8,6,4,2
165lbs thrustsers
30in box jumps

As. Rx'd 4:00 flat

felt good took minimal breaks and did all reps unbroken. 

fucked this up. could no get access to the spreadsheet this afternoon at work. so i tried to just remember what it was. this is what i did

7min AMRAP
7 C/J 115
7 T2B
28 Du

5 rounds

rest 5 min

7min AMRAP
7 Snatches 95lbs
7 pull ups
28 DU
4 rounds +7 Snatches

rest 5 min

7min AMRAP
7 BJ 24in
7 KBS 2pd
28 DU

4 rounds 3 KBS

yo coach all those 200m were done with 1.5 incline and 5:30 pace on tredmill im down to 230 again and dropping fast for some reason. but strength still feels ok. so no worries