A.
Three sets of:
Back Squat x 8 reps @ 31X1
(goal is to use 2-4% more than you used on January 9, 2017)
Rest 60 seconds
Supine Ring Rows x 8 reps @ 2111
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
B.
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
10 Thrusters
10 Strict Pull-Ups
A. 155,165,175
45# DB
B. 10:02 95 # thrusters
A. 3×10 2 30#db squats 3 sec down hold one then up one sec
2 @ 20# row
2 @ 25# bench
Used 2@ wo# db thrusters
All pull-ups were singles and had to use a small kip.
I fought the negative self talk on the pull-ups but did all of it
16:03
A: subbed 75# sandbag Zurcher squats and Ring planche push ups
B: 11:30 (3:21 / 4:09 / 3:59) (used 45# sandbag for thrusters)
Started to call it after two rounds on B. Glad I stuck with it.