11/05-12:45

A1. Half Kneeling Landmine Press @ 20X2, 4 x 6-8/arm, rest 30 sec b/w arms

35,45,50,55

A2. Single Arm Bent Row 20X0, 4 x 8-10/arm, rest 30 sec b/w arms **heavy

50,50,55,60

B1. Push Press @ 20X3, 3 x 6-8, rest 60 sec

135,145-failed 8th rep waited 10 seconds did the 8th, dropped wait to 140 same thing happened on the 8th rep

B2. L-sit Strict Pull-Ups @ 20X1, 3 x 4-6, rest 90 sec

+ set of 4, set of 5, set of 6

3 sets

Row 3 min @ high aerobic effort (slightly slower than 2k pace)

Rest 30 sec

Heavy Sled Push 18 sec, heavy grinding weight but steady movement for 15 sec

Rest 3 min

#100 pounds

All three sets 1:50-55