AB 3 min @ 155-165 BPM
Row 3 min @ 155-165 BPM
Ski Erg 3 Min @ 155-165 BPM
x4 managed to hit BPM range each set
A1. Straight Arm Front Dumbell Raises light weight 5 Reps w/ Palms to ground, Palms to cieling, Thrumbs to Cieling, Thumbs to Ground (Rest as needed btwn positions if neeed) x3 used 5 lbs
A2. Chest supported Y’s T’s W’s 5 reps @ each letter focus on Scap retraction x3 used 8 lbs, felt a lot of muscles in my neck and traps when I tried heavier dbells.
A3. Bent Over Reverse Dumbel Flies Thumbs to Cieling 10 reps x3 20 lbs
A4. Seated Z Press 10 Reps with 3030 Tempo x3 20 lbs
*Rest as needed btwn movements make sure you are well recovered and you aren’t using major movers here This is meant to target your rotator cuff musculature specificall. There shoulder be a pretty high nural drive into the tissue.

A. 1 Snatch Grip Romanian Deadlift + 1 Squat Snatch + 1 Hang Squat Snatch Below the Knee 24 Complexes @ 95-125lbs rest as needed btwn complexes make sure you are snatching with a line in front of you and only go up in weight when you can consistently not jump in front of the line. Really focused on not jumping forward, felt good. 1 did 5 reps @ 95#, 10 @ 105#, 7 @ 115#, 2 @ 125# 
B.. Tempo Deadlift 7×5 @ x030 tempo rest 2-3 min btwn sets  1 set @ 175#, 6 @ 185#. Focused on my hook grip. Ouch!
C1. Single Leg Romanian Deadlifts 6-8 Res rest 1 min x4 55#, used the bar
C2. Weighted Sorensen Hold 20 seconds with 45lb Plate rest 1 min x4
C3. Hip Thrusters 12-15 reps rest 1 min x4
C4. Reverse Hypers 10-12 Reps rest 1 min x4
AB 14 Seconds @ 100%
Rest 2:30 I had a tough time finding energy and power for this set. Here are my watts: 843, 843, 896, 896, 896
*Goal is to get your wattage the highest you possibly can each bout.