7/29

A.

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

B.

Every two minutes, for 10 minutes (5 sets):

Back Squat x 1 rep @ 95%

C.

3 rounds individually timed

270 m run

10 alternating dumbbell snatches (70 lbs)

5 HSPU (12 in. deficit)

-rest while partner goes 

D.

10 minute AMRAP

2 legless rope climb (from seated)

-can only work while partner holds sandbag in bottom of a squat
Drew held a front rack

2 pm 

A) 285, 325, 365

B) 385

C) 2:47, 2:24, 2:08

-These felt good. Running felt good and my shoulder/back felt relatively fine. Opted for the lighter weight and lower reps to make sure I didn't put too much strain on it. 

5:30 pm 

D) 11 each

-Opted for the back rack to save the shoulder/back again.