Wed , 111214

Strive to achieve this position 
am:

A. 1k Row x 5; rest 3 min between  – sustainable #’s – note these 
B. TGU – 20 reps – alt arms (light, stability focus
pm: 
A.  Front SqT – 1RM with 2 sec pause
B. 85% of A for 3×3 (no pause)
C. map training 
amrap 10 @90+ %
18 pistols (alt)
12 GHD Situps 
6 Hang Cleans (185/123) (155/108) *ub is goal here so be smart
rest 4 min 
amrap 10@80% – tone it back a bit here, sustainable focused rds; recovering from first
3 DB Manmmakers (45/35)
9 no push burpee box jump overs (24/20)
directly into 
10 min recovery on bike (put mask on for those who have)..think 50-60% effort here 

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