Monday: A) Back squat 5-4-3-3 all tough but no misses, 20X1; 3:00 rest #280-390-305-310 B1) Close-grip bench press 3 x 3-4, 30X1; :90 rest 185-190-200(3) B2) Strict ring pull-up 3 x 4 (can add weight if tempo is held), 4010; :90 rest BW+10-15-15 C) 5 rounds - movement quality/efficiency over absolute speed 5 thrusters, 135 10 bar-facing burpees :30 rest 5 power cleans, 135 10 toes-to-bar - goals is 2 sets of 5 here :30 rest 15 Assault Bike calories @ 90% aerobic :30 rest 18:15 (:40-:50, :30ish, :60) D) 3 sets not for time 24 moderate band good mornings 24 light band face-pulls #crossfit #crossfitmasters

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