std warmup
3 rounds
{
200m run
10 T2B
10 pushups
}
MAIN
A. Back Squat 5x5, increasing weight from last week
warm: 7 @ 95, 5x145
main: 5x5 @ 175#
B. OH Press 3x5, increasing weight from last week
warm: 5 @ 45, 5 @ 75
main: 5 @ 95, 2x5 @ 105
C. 300m row sprint, remainder of 2 minutes, do burpees over rower. Score is number of burpees earned. 3 rounds.
17, 14, 12
D. 3x10 strict pullups
10 on first set, then 8, then 6
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