Airdyne 5 min @ Z1
A. Power Snatch: 3 x 3 @ Light; rest 3 min. Work up to heavy if possible. Feel shoulder out.
Shoulder felt good 165,185,185
B. Power Clean: 2,2,2 @ Work to heavy double but leave some.; rest 2 min.
Felt good, hips are tired though. 245,255,265
Airdyne Sprints: 20 sec. x 5; all out; rest 3 min.
These are as cool as showering with your dad. Averaged around 23-25 cal/20 sec.
FLR on Rings - 240 sec.
*Every time you break do 10 pistols
Broke every 60 sec. Pistols felt good. Just flat smoked at this point.
rest 6+ hours
Row 5 min @ Z1
Row 1 min. @ 85%
Row 1 min. @ 50%
4 Muscleups EMOM x 5 minutes
*If shoulder is up to it.
Never give your family the leftovers and crumbs of your time.