Training

.com
5 rounds
5db dl
5db hang clean
5db push press
5db squats
:Increase the weight on each round and rest as needed in btwn

I hit 90 pound db on the last round.

Strength @ Lift Strong Run Fast
Pull up x 1 rm
Thruster 3 x 10
A1.  Bench press 3 x 10
A2.  DB bent row 3 x 10 ea. arm
B1.  Neutral grip pull up 3 x 10
B2.  DB alternating ‘arnold’ press 3 x 20


Pullup 1rm:
I stopped at an 88 pound Kb, probably could have gone a bit heavier


Thrusters:
1x135
2x145
3x155
all unbroken


Bench Press:
Used 225lbs on all 3 sets


Db rows:
use 100lbs on all 3 sets


Presses:
just used 35lb dbs and went unbroken

Cool down:
Row 500m +40 Du
Row 1000m +50 Du
Row 2000m +60 DU