Tuesday- BSQ + UB Volume + Aerobic work
A. Back squat @ 13X1 no belt, build to tough single in 10 min
B1. CTB Pull Ups, 4 x 12-14 unbroken, rest 30 sec
B2. Strict Ring Dips, 4 x 12-14 unbroken, rest 2 min
+
20 min @ HR 130-160 building
Row 500m
Bike 15 Cals
200m Run  

I have a sinus and throat infection.had it since last night, got :30 mins of sleep and can't breath without pain. 

A. 305, failed 325

B1. 14,14,12,12

B2. 12,14,12,12

Metcon

4 rounds + 50m row

Hard to keep my HR down, probably due to the illness.