A. Squat Clean 24 Singles @ 155-175lbs rest as needed btwn reps * Make sure you put a line on the ground legs felt really good; 5@155, 10@165, 5@170, 4@175
B. Double Barrel Front Squats 6-8 Reps rest 2 min btwn sets x5 @5-10lbs heavier than last week 105lbs all sets; legs got tired quickly
C1. Seated Single tempo Arm Dumbell Press 8 reps each arm with X130 Tempo x5 30lbs
C2. Single Arm Hand and Knee Tempo Dumbell rows 8 reps each arm 1130 Tempo x5 30lbs
D1. Hinge Rows 5×8-12 reps rest 1 min
D2. Accumulate 5 Defecit Negative HSPU (Only the negative) 8″ Defecit 8 Seconds Down rest 1 min x5
+
AB 8 Seconds @ 100%
AB slow 52 seconds
x10 avg 855-925/round
+
Row 10 Seconds @ 100%
Row Slow 50 seconds
x10 couldn’t recruit much power in my legs on the row
+
Ski Erg 12 Seconds @ 100%
Ski Erg Slow 48 Seconds
x10 ski erg felt great, felt like this was my best set for sure

PM
3 Rounds for Time
5 Mucle ups
5 Deadlifts 205lbs
10 Chest to Bar Pull ups
5 Squat Cleans 165lbs
15 Toes to Bar
5 Squat Snatches @ 125lbs 

This wod was a ton of fun but crushed me! total time was 18:44 and I did use only one bar. I’m not sure if that’s how it was intended or not. My heart rate was fine (maybe because I had time to keep it under control when I changed the weights) but my legs were cooked and grip got tough on the barbell by round 3.

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