10/22/2019

Mixed and matched two days due to limited training time this week

A1. Row 15 Cals @ hard pace x 3 sets; rest 15 seconds
Each set was at 1400+ cals/hr

A2. Squat Clean; 5 for time @ 225+ x 3 sets; rest as needed bw sets
~:50 seconds for each set 

A1 and A2 went well, the following AMRAPs were mediocre

5min AMRAP:
12 Deadlifts @ 225#
24 Wall Balls

2 Rounds + 13 wall balls
6/6 - 6/6 - 4/4/4 on the deadlifts
14/10 - 14/10 - 13 on the wall balls
Hit a wall after the second round and my pace dropped off a lot. Definitely should've broken this up in a different way to keep moving throughout the AMRAP. My shoulders blew up pretty quickly as well.

rest 3min

3min AMRP:
3 Ring Muscle Ups
6 DB Power Cleans
3 Rounds
UB MU
UB PC x 2 rounds, 3/3 last round
Similar story to the previous AMRAP, hit a wall after 2 rounds and slowed down a lot


rest 3min
1min AMRAP:
Box Step Overs (one DB on shoulder)
17 total reps