A. 50 shoulder taps: 1:07
Lost core at 40
B. Gymnastics focus now + long aerobic
1k ski erg 5:02 HR 135
2k row HR 164
1k ski erg 5:00 HR 168
50 butterfly c2b ~4:36 from walk off rower in comp room to total reps completed. HR at 171
23:23

Good benchmark to test here. 

C. Waiters carry -30-40′ x 5 each arm @26#

Pm
A. 71kg to focus on feet
B. Amrap 20 – bike is paces approp
5 strict hspu
10 cal bike
50 double under
8+13. 7/8 HSPU sets unbroken. Only did 4+1 in final set. 3 sets of dubs unbroken. Shoulders felt fine.
C. Cool down stretch.

A. 25:00+ Snatching to a heavy single
Focus on moving feet. Stopped when feet stopped moving. Finished at 150(68kg). Then hit three perfect singles at 121(55kg). 
B. 2 rounds:
5 rope climbs
10 snatches at 73#
20 ub thrusters
40 double unders
Rest 1:1
13:34
Waiting to go unbroken in something is a good mental focus to get better on pushing thresholds. Teaches me to go more on feeling and forces you to fight for reps. Dubs were a nightmare today. Maybe all the shoulders. Shoe was untied in first one, stupid shit that I need to tighten up. 

PM:
A. 2 muscle ups every 1:15×6
B. 1 muscle up every :35×7
C. 1 muscle up every :40×3: got shitty here and habits came back. But finished.
D. Weighted semi pronated pull ups on rings
6×3-4: 4@5#, 4@7.5#, 4@10#, 4@12#, 3@15, 3@15
E. 4 rounds:
12 banded tricep extensions (blue)
10 BB curls at 33#
E. Towel pull-ups at bodyweight
5, 4, 4, 4
F. Cool down shoulder stretches

Friday:
A. Stairs 5×5, 35kg for one, 45kg for rest
B. Snatch: green plates to force feet to jump hard and move. Fix receiving position, feel bar further behind head. More weight in heels. Need to focus on: more upward movement, no worming under the bar, jumping hard, using the lats to pull back on the bar, receive the bar behind ears.
Climbed by 5# as much as possible to get lots of reps.
Ended at 160#, but felt the feet fail to move. Finished at 121# to re-enforce good positions.
C. Stairs 5×5, 45kg
D. 1RM deficit HSPU: 9.5″
E. 7×2 2” deficit HSPU: Did as EMO:30 to give myself some understanding of rest. Could maybe go to :25.
F. 5 legless rope climbs, and legless on the way down: 3 as written. 2 I could only climb to about 12’. I even waited 2:00 or so to see if it’d help. It didn’t help. My finger tips went. Bad kip. Still needs work.
G. 5k AFAP: 29:02

A. Power Clean + below knee hang power clean + above knee power clean; build to max in 16 minutes 

187: tried to go to 198. Didn’t have it. 

C. EMOM x 20 

odd: 5-7 c2b + 7 t2b (staying on bar)

even: 4 HIGH box jumps (relative to the athlete) 

6CTB/7T2B for all rounds 

Just enough. Probably should’ve done 7 CTBs and a little higher box jumps 

pm: 

A. 10-20-30-40-50-40-30-20-10 of UB double unders 

4:29. All unbroken 

rest few min 

5-10 min of triple under practice 

B. 45 min total on bike 

20 min  

:30 on hard

:30 on easy 

then, straight into

180cals

10 min – constant at hard effort aerobic pace 

95cals

then, 

15 min at 50-60% recovery (throw mask on if you have)

A. 16:56 with Shannon. 
B. 275 for 3

A. SqT Clean – heavy triple, heavy double, heavy single: Triples at 209 (95kg). Doubles at 220 (100kg). Single at 227 (103kg).  Single 231 (105kg). *PR
B. Teams of 2
5 min max calories on bike 
85 clas with Lynn
*should switch every :15
C. Teams of 2
2500m row (swap every 250):1:46s
250 double unders (100 DUs/74kel/38/kel finished)
2500m row (swap every 250):1:48s
22:02 with Kel.