Monday! A) Squat clean 20 x 1 @ 185-205; begin a rep every :30 #185(10)-#195(5)-#205(5), a bit rough start, short warm-up...not as smooth as I wanted B) 5 sets even, focus is on quality reps/movement throughout 5 unbroken CTB pull-ups 5 med ball bear hug squats, 100 5 unbroken CTB pull-ups 5 med ball bear hug squats 5 unbroken CTB pull-ups .5 mile Assault Bike 1:1 work:rest 2:30-2:30-2:20-2:26-2:26, bear hug squats felt better, CTB got sketchy on 3rd in each set C) 3 sets not for time 4-6/side light DB external rotations (10-15) 15m/side moderate 1-arm DB overhead carry(75) #crossfit #crossfitmasters

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