Monday

Monday- Aerobic/Gym warm Up + Cl tech + UB Strength + UB Vol
2 rounds not for time:
20 Burpees
2 Turkish Get Ups/arm, 53#
10 Single Arm High Pulls, 53# **note any difference side to side
+
A. Clean Pull @ 95%, 5 x 3 reps, rest 2 min
B1. Supinated Grip Pull Up @ 21X1, 5 x 6-8, rest 30 sec
B2. Single Arm DB Press @ 20X2, 5 x 8-10, rest 30 sec b/w arms
+
18 min EMOM
1st- 10 Alt Step Ups, tough weight
2nd- 12 Alt Archer Ring Rows
3rd- 8-10 Incline DB Bench Press, tough weight



Warm up done
Left side was weaker and some pain. 

A. Done @ 315#

B1. Done
B2. Done with 50# - Left side is weaker and a little pain in the first set. 

EMOM - This was tough had to scale it. 

1st - 8 step ups 35# Grip started to give 
2nd - 10 ring rows - Tried to false grip but couldn't hold it
3rd - 8 reps @ 50#