Wednesday

Wednesday
Row 500m @ 2k pace, rest 60 sec x 5
+
4 sets of 12 Power Clean to OH for load, rest 3-4 min **don’t go too heavy, focus on efficiency and technique
+
3 sets for time:
5 Unbroken Muscle Ups
5 Thrusters, 205# TnG
10 Cal Bike
15 Overhead Squats, 95#
Rest 4-5 min b/w sets
+
Run 1 mile in under 8 min

Row -Done @ 1:43/500m 

PC: I did 1 set at 135# and thought my shoulder was gonna fall off so I skipped the rest. 

3sets:
2:14
2:04
2:14

Mile - 7:27 - Felt easy after doing the other stuff. 

Went home after this and compexed and cupped my shoulder. I hopefully it gets better. Oddly though it didn't bother me on the muscle ups or thrusters. Maybe b/c I didn't have time to think about it.