Wednesday

Wednesday- Aerobic/Gym Warm Up + Pulling Speed Strength + Strength EMOM
3 rounds not for time:
75 Double Unders
8 Supinated Grip Strict Toes to Bar
45 sec Wall Facing HS Hold **shift weight side to side every 5 sec or so, build to single arm holds, if you can do single arm holds than do that every 5 sec alternating
+
A. Banded Deadlifts, 6 x 4, rest 2 min **building
+
28 min EMOM
1st- 5 Front Squat, 225-235
2nd- 6 False Grip Strict Pull Ups
3rd- 6 Bench Press @ 70%ish
4th- off

Warm up done 
Did single arm shifting every 5sec
Shoulder felt good. Leftside is weaker but no pain. :) 

A. 225/245/255/275/295/305

EMOM - Done
So missed that the 4th minute was off and did the first 3 rounds straight through and had to take a minute off. and then went straight through to the 25min and stopped there. That was terrible.