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#
+
A. Clean Pull @ 100%, 1/45 sec sec for 10\ reps
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 Front Rack Step Ups, tough weight
2nd- 12 Alt Archer Ring Rows- does not need to be false grip
3rd- 8-10 Incline DB Bench Press, tough weight

Warm up done

Single arm high pulls felt better this week. Left arm is feeling stronger. 

A. Done @ 330#

B1. Done
B2. Done @ 50#

EMOM 
1st - done with 135#
2nd - done
3rd - 50# small amount of pain of the first few sets