Friday
Warm up
3 rounds
1 min row
1 min assault bike
1 min run
All easy pace
+
2 sets all out
5 burpees
5 Thrusters, 115#
100m row
Rest 1-3 min between
+
For time- make it hurt
30 Thrusters, 95#
Row 500m

2 sets :53 seconds; :50 seconds... had a little trouble transitioning into the rower on the first set.

3:26... and it did hurt. 
1:06 on the thrusters
2:16 on the row.

came out of the gate like a bat our of hell, by the 20th rep i was burning out... rested in the rack position for 5 breaths before going the rest of the way. Got too far forward on my toes and drop the bar on 28th rep, did not rest tho, immediately sat. cleaned to thruster and finished. legs were burning pretty good here.

on the row, legs were on fire and had a hard time getting my breathing under control. started around a 2:00/500m pace which dropped off around 200m into the row. 

then spent the next 10 minutes of the night walking outside trying not to throw up in the gym lol! that one hurt.