Friday-

3 sets

Row 3 min @ 2k PR pace, rest 2:30 min

+

A1. Push Press, 4 x 3, rest 1 min

A2. Legless Rope Climb, 4 x 1, rest 2 min **try L-sit

+

3 rounds for time:

Run 400m

12 Deadlifts, 225#

6 Muscle Ups

**do some light soft tissue stuff on the bottom of your feet and calves before running

**do you have good running shoes?

1) 1:52.9/500 797m

2) 1:53.3/500. 794m

3) 1:54.7/500 784m

First 2 rounds felt good. Last round felt awful.

A1. 155,155, 165, 175. Legs felt smoked from the row

A2. All L sits.

Metcon

11:52

First round all UB

Second round broke DL at 8+4 and MU at 4+2

Last round 8+4 and 3+2+1 MUs