January 29, 2016

Quick warmup. LONGGGGG program. Solid work today, though.

A. Split Jerk; 4 singles @ 135, 4 singles @ 150, 2 singles @ 160; rest as needed

• All done as rx'd. Felt solid, fast, easy.

B. HSPUs; 3 Strict + 6 Kipping; 8 complexes; rest to recovery for UB sets, if possible

• the whole thing took me 32 minutes
• Sets 1-4 - All Unbroken (3ST+6KIP, no rest, full depth)
• Set 5: 3ST+4KIP(UB, no rest) + 1K + 1K
• Set 6: 3ST+4KIP(UB, no rest) + 2K(UB)
• Set 7: 3ST (fell down) + 4KIP(UB) + 2KIP(UB)
• Set 8: 3ST+4KIP (UB, no rest) + 1K + 2KIP(UB)

C. Butterfly Pull-ups; 4 UB reps x 15 sets; rest as needed to ensure perfect technique

• did all sets 4 E30SEC
• last set started to feel good, did 12 UB

D. Russsian Dip + 5 Dips; 8 complexes; rest 2min (use blocks for both) 

• Sets 1-5: All UB 1RD+5ST DIPS
• Set 6: 1RD + 3ST DIPS
• Set 7: 1RD + 4ST DIPS
• Set 8: 1RD + 3ST DIPS (fatigue)

+
Row 5min @ 150-155 BPM HR
Assault 5min @ 150-155 BPM HR
x5 sets 

• Got through 4 Sets, lost steam. Averaged 1000 M Rows and 30 Cal bike each set. Had been at gym WAY too long at this point. Overall, felt good though!

January 27, 2016

Did good shoulder mobility warmup (in class, while coaching) then some bb snatch drills. Did Back Squat warmup 2 reps E30SEC x 5 Min, 2 Reps EMOM x 5 Min (#170).

*All at 90-95% effort for time frame (HR under 175)
20min AMRAP: 
Row 300m 
10 Thrusters @ 65# 
10 Burpees 

• Completed 5 Rounds + 300 M + 4 Thrusters
• All sets all Thrusters UNBROKEN
• Breakdown:
• Round 1: 2:53 (Row 1:21.7)
• Round 2: 3:35 (Row 1:25.2)
• Round 3: 3:50 (Row 1:25.0)
• Round 4: 3:52 (Row 1:25.1)
• Round 5: 3:50 (Row 1:25.5)
• Round 6: 2:00 - Row 1:25.6 + 4 Thrusters

+
20min AMRAP: 
Row 300m 
10 OHS @ 65# 
10 Burpees 

• Completed 5 Rounds + 264M Row
• All OHS sets UNBROKEN
• Breakdown:
• Round 1: 3:14 (Row 1:25.6)
• Round 2: 3:27 (Row 1:26.4)
• Round 3: 3:47 (Row 1:28.5)
• Round 4: 3:56 (Row 1:30.0)
• Round 5: 3:51 (Row 1:32.1)
• Round 6: 264 M Row

+
20min cooldown and movement session

• My lower back was pretty tight / seized up during this - spent about 10 min rolling out. Then we went for donuts.

January 26, 2016

Good shoulder mobility warmup. Also did 1 C&J (#125) E30SEC x 10 MIN (20 reps) just for some touches. Felt good.

A1. Stability Ball Stir the Pots; 10 rep/each way x 5 sets; rest 10 sec 
A2. Glute Bridge Hamstring Curls; 10 reps x 5 sets; rest 10 sec 
A3. V-Ups (as neutral spine as possible); 12 reps x 5 sets; rest 30 sec 

• Had to modify so did 5 Sets:
• 20 x Evil Wheel (from knees - because quadraped rollouts are impossible)
• 12 x GH Raises (on GHD machine)
• 12 x V-ups - with straight pike legs today, not bent

+
EMOM for 12 minutes: 
Min 1: 10 Cal Row @ 95% efort 
Min 2: 8 Cal Assault @ 95% effort 
Min 3: 10 Burpee AFAP 

• Did this as Rx'd - prob 10-20 sec rest each minute - got a burn on.

January 25, 2016

Wanted to warmup my shoulders / arms up good so took about 15 min for locomotion and shoulder mob. Feeling specific pain "golfer's elbow" today - really fired up hard during ring rows and MU.

A. Muscle Up; 3 on the minute for 3 minutes, 2 on the minute for 

• For whatever reason, these were a disaster today. I don't think it was because pain in elbow - i just wasn't getting as high as I have been lately (with exception of the bat swing drills where i get really high) just wasn't feeling totally connected. 
• Set 1 - 3 UB
• Set 2 - 3UB but fail on 3rd dip press out
• Set 3 - 3UB but fail on 3rd dip press out
• Set 4 - 1 + 1 Fail
• Set 5 - 1 + 1 Fail
• Set 6 - 2 UB
• Set 7 - 1 + 1 F
• Set 8 - 1 + 1 F
• Set 9 - 1 + 1 F
• Set 10 - 1 + 1 F

B. HSPUs; 3 UB x 7 sets + 2 UB x8 sets; rest as needed to ensure 2 connected reps 

• While this took be about 30 minutes, I felt VERY good on these today - consistent for ALL reps
• Did ALL 15 SETS as 3 REPS UB - full depth to floor!

C1. Weighted Ring Dips; 2 reps x 4 sets; rest 10 sec 
C2. Ring Dip; 5-6 reps x 4 sets; rest 20 sec 
C3. Ring Push-ups; 8 reps x 4 sets; rest 30 sec 
C4. Wtd Ring Row @ 41x2; 10 reps x 4 sets; rest 4min

• Struggled a bit here today
• Set 1: WD #23 x 2; RD x 5UB; RPUx8UB; WRR #10 x 8
• Set 2: WD #23 x 2; RD x 5UB; RPUx8UB; WRR #10 x 6 + 2
• Set 3: WD #23 x 2; RD x 4UB; RPUx8UB; WRR x 7 REPS no load
• Set 4: WD #23 x 1 1/2; RD x 2UB+3NEGS; RPUx8UB; WRR x 8 no load

+
45min of EN2-3 Work (airdyne, row, etc @ 140-175 BPM)
(again, base off feel, have fun with this session!) 

• Had to really hold on today but did the whole 45 here was the breakdown:
• 4 SETS:
• 3 min Row
• 3 min Bike
• 1 min Box Steps
• 1 min 20 UB WBS
• 1 min 20-30 UB Dubs
• (last set ran instead of row)
• +
• 5 SETS:
• 200M Run
• 1 Min Bike
• 1 Min Box Step

January 21, 2016

Quick warmup mobility wise, then some snatches just for touches. Drilled at #105 for a bit. Then program - which, because I'm kind of out of order, had me doing back to back Thrusters. A little heavy in the legs today, but I pushed hard:

A1 - Small beat swings on rings x 10 sec (hollow/arch positions, tight
control), rest 0 sec
A2 - Big beat swings on rings x 10 sec (driving movement through
abs/butt/hips, keep body long and feet together), rest 0 sec
A3 - 2-3 pull to hips (keep body long, drive upward momentum with hips
and finish with arms), rest 2 min x 2-3 sets

• would say I completed 2 sets, played around with A3 a bit longer. Was fine.

+
3 Sets: 
15 Cal Row 
15 Thrusters @ 65# 
rest 1:1 

• Set 1: Total time 1:53 (Row 1:04 / Thrusters UB)
• Set 2: Total time 2:06 (Row 1:07 / Thrusters UB)
• Set 3: Total time 2:15 (Row 1:07 / Thrusters UB)

+ (10 MIN REST)
3 Sets: 
15 Cal Assault 
15 Power Snatch @ 55# 
rest 1:1 

• Set 1: Total time 2:53 / Power Snatch UB
• Set 2: Total time 2:52 / Power Snatch UB
• Set 3: Total time 2:57 / Power Snatch UB
• * Obviously, the bike killed me and took just over 2min per set

+
3 Sets: 
15 Cal Row 
15 Power Clean @ 75# 
rest 1:1

• Set 1: Total time 2:00 (Row 1:07 / Power Cleans UB)
• Set 2: Total time 2:02 (Row 1:07 / Power Cleans UB)
• Set 3: Total time 2:07 (Row 1:07 / Power Cleans 11 + 4)

January 20, 2016

Had to cut out 20 min mobility / movement due to short time to train today. Did some solid hip mobility and 10 min Back Squat warmup (5 (85), 5 (105), 5 (135), 3 (155), 3 (175), 1 (195).

*All at 85-90% effort for time frame (HR under 170)
15min AMRAP: 
Row 300m 
10 Thrusters @ 65# 
10 Burpees 

• Completed 4 Rounds + 167 M Row
• All rounds Row took on average 1:12-1:22
• All rounds UNBROKEN
• Burpees were slowest, with step up to jump
• Breakdown:
• Rd1: 0:00-2:46 (2:46)
• Rd2: 2:46-6:18 (3:31)
• Rd3: 6:18-10:00 (3:42)
• Rd4: 10:00-13:51 (3:51)
• Rd5: 13:51-15:00 (167 m row)

+ (exactly 10 min rest)
15min AMRAP: 
Row 300m 
10 OHS @ 65# 
10 Burpees 

• Completed 4 Rounds + 79m row
• All rounds Row took on average 1:22
• All rounds UNBROKEN
• Burpees still slow
• Breakdown: 
• Rd1: 10:00-13:25 (3:25)
• Rd2: 13:25-17:03 (3:38)
• Rd3: 17:03-20:53 (3:50)
• Rd4: 20:53-24:30 (3:38)
• Rd 5: 24:30-25:00 (79m row)

+
20min cooldown and movement session (not completed)

January 19, 2016

Was going to rest today, but felt okay. Decided to do some Snatch tech work - felt solid. Making good hit / catch but not patient at bottom. Need to reset and stand up. You can see on the 4 failed lifts at #135. Decided to knock out the 50 MIN Air Assault / Row program today.

Snatch Work Videos

#65: https://youtu.be/7qrnbyXpvTQ
#75: https://youtu.be/ALTbVL3Y7-I
#85: https://youtu.be/d7FhMOlC7PQ
#95: https://youtu.be/Dz6s0KFxKNc
#105: https://youtu.be/GdwQ6N_N9gY
#115: https://youtu.be/vyrXgVSIApQ
#125: https://youtu.be/kUW6LbcYLtw
#135 F1: https://youtu.be/4LJPUxOV3Ss
#135 F2: https://youtu.be/16JsCBHotbw
#135 F3: https://youtu.be/yyO_XPb4ja0
#135 F4: https://youtu.be/hrF0vAU6zaw


ROW / AIR ASSAULT - 50 MIN PROGRAM

Set 1: 5 Min Row (1033 M) / 5 Min Bike (133 Ave Watts)
Set 2: 5 Min Row (1024 M) / 5 Min Bike (130 Ave Watts)
Set 3: 5 Min Row (1043 M) / 5 Min Bike (129 Ave Watts)
Set 4: 5 Min Row (1050 M) / 5 Min Bike (152 Ave Watts)
Set 5: 5 Min Row (1043 M) / 5 Min Bike (148 Ave Watts)

January 18, 2016

Solid warmup for bloodflow and mobility. Did some barbell warmup with Jerk Stance Presses, Jerk Balances, etc.

I am still recovering from Bronchitis - spent all night coughing. I'm feeling ok, but cough is persistent. I combined two programs today so I could jump ahead, get a little lifting in and some gymnastics - not too much cardiac arrest work yet.

On Saturday, I came in and took the Oly Drills Class - worked on Cleans, built up to #185 felt heavy.

A. Split Jerk; 8 singles to tough load; rest as needed 

• #105 x 2, 115 x 2, 125, 135, 145, 155, 160, 165 (failed, boo)  - should not have failed this

B. HSPUs; 3 Strict + 6 Kipping; 7 complexes; rest to recovery for UB sets, if possible

• UHM...THIS WAS ALOT OF F-ING HSPU - all sets done to full depth (floor)
• Set 1: 3ST+6KIP - All UB no rest between
• Set 2: 3ST+51/2KIP - All UB no rest between
• Set 3: 3ST + 5KIP - All UB no rest between
• Set 4: 3ST+6KIP - All UB no rest between
• Set 5: 3ST/ rest / 3KIP / rest/ 3KIP
• Set 6: 3ST/rest/4KIP/rest/2KIP
• Set 7: 1ST/1ST/1F/3KIP/3KIP - holyfuckhard
• last half sets had to rest 2-3 min between!

C. Butterfly Pull-ups; 3 UB reps x 15 sets; rest as needed to ensure perfect technique

• Did all sets E30SEC for 15 sets - felt good, got high enough

D. Weighted Dip; 2 reps + 10 sec hold in bottom of dip x 5 sets; rest 2min (this week complete 2 reps, then do 1 one at bottom for 10 sec) 

• failed first set with 18lb kb so dropped weight
• Set 1: 2 UB RD + 1 10 SEC HOLD (no weight)
• Set 2: 2 UB RD + 1 10 SEC HOLD (no weight)
• Set 3: 2 UB RD + 1 10 SEC HOLD (no weight)
• Set 4: 2 WT UB RD (#18) + 1 10 SEC HOLD (no weight)
• Set 5: 2 WT UB RD (#18) + 5 SEC w/ #18 + 7 SEC w/o Weight

+ (wanted to complete this and get it done already)

5 Sets: 
Row 3min @ 2:18 pace 
10 TTB AFAP
rest 3min 

• Set 1: Ave Row Pace 2.13.2 (Total time 3:24, 675 m, 10 UB TTB)
• Set 2: Ave Row Pace 2.15.8 (Total time 3:50, 662 m, 10 UB TTB)
• Set 3: Ave Row Pace 2.20.9 (Total time 3:45, 638 m, 10 UB TTB)
• Set 4: Ave Row Pace 2.16.0 (Total time 3:46, 661 m, 10 UB TTB)
• Set 5: Ave Row Pace 2.15.0 (Total time 3:44, 666 m, 10 UB TTB)

January 14, 2016

Was feeling ok, but cold still lingering. Unfortunately, it came back pretty strong, I lost my voice, it's in my chest. I'm taking Friday and possibly the weekend off.

Here's what I completed on Thursday:

5 Sets: 
Assault 3min @ 200 watts 
10 Box Jumps overs AFAP
rest 3min 

• Set 1: 166 Ave Watts / 3:28 
• Set 2: 181 Ave Watts / 3:32
• Set 3: 187 Ave Watts / 3:32
• Set 4: 169 Ave Watts / 3:36
• Set 5: 176 Ave Watts / 3:20

Still not able to maintain at 200. These efforts were actually higher / faster than last time. Wasn't able to complete program. If feeling better on Saturday will do the other half plus core work. 

January 13, 2016

So. I felt great last Friday. Came in Saturday and did 30 Min Air Assault + 20 Min Row. Went out Saturday night. Got the Flu on Sunday. Again. Fucking. Sick. Again. I took next 2 days off and slept - felt much better today. I did the first half of program - not pushing it with cardio.

Did good shoulder warmup & Snatch work to #110.

A. Muscle Up; 2 on the minute for 10minutes (all 10min this week!) 

• I REALLY TRIED but only got first 7 Sets of 2 UB; then last 3 sets of 1 + 1 w/o dip press for last 3 sets

B. HSPUs; 3 UB x 5 sets + 2 UB x10 sets; rest as needed to ensure 2 connected reps 

• Finished ALL sets in 20:30 (Average 1 Set every 82 seconds) 
• Did first 5 Sets E90SEC @ 3UB - Strict Full Depth
• Did last 10 Sets in remaining time @ 2UB - Strict Full Depth

C1. Weighted Ring Dips; 1-2 reps x 4 sets; rest 10 sec 
C2. Ring Dip; 4-5 reps x 4 sets; rest 20 sec 
C3. Ring Push-ups; 6-8 reps x 4 sets; rest 30 sec 
C4. Wtd Ring Row @ 41x2; 8 reps x 4 sets; rest 4min

• Set 1: WRD @ #20.5 x 2 Reps / RD x 4 / RPU x 10 / WRR @ #25 x 6
• Set 2: WRD @ #20.5 x 2 Reps / RD x 4 / RPU x 10 / WRR @ #25 x 6
• Set 3: WRD @ #23 x 2 Reps / RD x 4 / RPU x 9 / WRR @ #25 x 6
• Set 4: WRD @ #25.5 x 1.5 Reps / RD x 3 / RPU x 8 / WRR @ #25 x 6

January 8, 2016

30min of Warm-up+ Movement Work 

• spent about 20 min doing some good shoulder and back mobility 
• spent another 20 working on Snatch -felt need to get some touches in - built up to 120 felt solid

+
20min AMRAP: 
2 Muscle Ups 
5 Power Cleans @ 115# 
15 Wall Balls

• Completed 8 TOTAL Rounds
• ALL ROUNDS UNBROKEN
• ALL Muscle Ups felt AMAZING
• obviously paced myself so as not to redline - not sure I could have done 10, maybe 9
• Here's the breakdown:
• R1 - 1:12 (1:12)
• R2 - 3:35 (2:23)
• R3 - 6:12 (2:36)
• R4 - 9:03 (2:41)
• R5 - 12:01 (2:58)
• R6 - 15:03 (3:02)
• R7 - 17:59 (2:56)
• R8 - 20:00 (2:01)

January 7, 2016

A1. Stability Ball Stir the Pots; 10 rep/each way x 3 sets; rest 10 sec 
A2. Glute Bridge Hamstring Curls; 10 reps x 3 sets; rest 10 sec 
A3. V-Ups (as neutral spine as possible); 12 reps x 3 sets; rest 30 sec 

• Had to improvise, had no stability ball
• Did 3 SETS of: 20 x "evil wheel" roll-outs; 10 x GH Raises; 12 x V-Ups (bent knees)

+
4 Sets: 
Assault 3min @ 200 watts 
10 Box Jumps overs AFAP
rest 3min 

• Set 1: Ave watts 175 / BJO UB / total time 3:48
• Set 2: Ave watts 166 / BJO UB / total time 3:30
• Set 3: Ave watts 176 / BJO UB / total time 3:32
• Set 4: Ave watts 173 / BJO UB / total time 3:32

+
4Sets: 
Row 3min @ 2:18 pace 
10 TTB AFAP
rest 3min 

• Set 1: Ave /500 m pace @ 2.23.5 / 627 m / TTB UB / total time 3:42 
• Set 2: Ave /500 m pace @ 2.17.2 / 655 m / TTB UB / total time 3:31
• Set 3: Ave /500 m pace @ 2.13.6 / 673 m / TTB UB / total time 3:42
• Set 4: Ave /500 m pace @ 2.12.0 / 681 m / TTB UB / total time 3:42   

January 6, 2016

Took a good 15-20 minutes to warmup and mobilize, but was still freezing cold when I started. Got good and warm after the MU's, and felt good for rest of training.

A. Muscle Up; 2 on the minute for 10minutes 

• Somehow I uploaded only 9/10 videos, so I'm not sure which is which...but here they are. Basically, I did sets 1-6 UB Doubles, then 1+1 Fail for sets 7,8,9 & 10. I was surprised, I really thought I'd get these! 
• 1: https://youtu.be/Za0LFbhVEjQ
• 2: https://youtu.be/jKhW5ix_rpA
• 3: https://youtu.be/jiCfXL8v8qM
• 4: https://youtu.be/kAGBoz0IxOA
• 5: https://youtu.be/ruVqG5Pe2dU
• 6: missing video? did a double
• 7: https://youtu.be/KaHb011TZZQ
• 8: https://youtu.be/B81mDAFmHHw
• 9: https://youtu.be/WFunR9tGGHw
• 10: https://youtu.be/86YDgs2jak0

B. HSPUs; 2 UB x 14 sets; rest as needed to ensure 2 connected reps 

• Sets 1-5 - UB 2 x Strict (full depth) EMOM x 5
• Sets 6-14 - UB 2 x Strict (Full depth) E90SEC x 9*
• * On set 14, ( did 1 strict + 1 kip, so I rested another 60 sec and did 2 x UB Strict) so really did a total of 15 sets.

C1. Weighted Ring Dips; 1-2 reps x 3 sets; rest 10 sec 
C2. Ring Dip; 4-5 reps x 3 sets; rest 20 sec 
C3. Ring Push-ups; 6-8 reps x 3 sets; rest 30 sec 
C4. Wtd Ring Row @ 41x2; 8 reps x 3 sets; rest 4min

• Set 1: 2 (@ 8kg KB) + 4 Ring Dip + 8 Ring Push Up + 8 UB Tempo RR w/ #25
• Set 2: 2 (@ 8kg KB) + 4 Ring Dip + 8 Ring Push Up + 6 UB Tempo RR w/ #25
• Set 3: 2 (@ 8kg KB) + 4 Ring Dip + 7 1/2 Ring Push Up + 4 + 2 UB Tempo RR w/ #25

+
30min of EN2 Work (airdyne, row, etc @ 140-155 BPM)
Decided to go for a little mixed modal today. Not exactly sure of output, but I GUARANTEE my HR was over 150bpm the whole time.

6 SETS x ALT EMOM - 30 MINUTES:

2 MIN AIR ASSAULT
1 MIN BOX STEP UPS
1 MIN KB SWINGS (Russian, 12 kg)
1 MIN DUBS (20-30 reps)

January 5, 2016

Took a rest day today and went to a YOGA class! Whaaaaattt???? It was pretty cool. The class was 1:15 focused on the Bridge / Back Bend. Was an amazing mobility session for stretching the anterior chain / strengthening the posterior chain. Happy I went, may make it a regular thing.

January 4, 2016

Did a good shoulder and hip warmup today. Feeling tightness in right hip (IT band? Glute? back? need to get checked - it def hurts). 


A. Muscle Up Tech work for 10minutes 

• Attempted EMOM 10 MIN of: 20 DUBS + 2 MU
• Made it through 9 Sets, 6 were with Double MU, 3 were with singles.
• Goal was to go directly into MU after Dubs without rest. It was good.

B1. Back Squat; 3,3,3,3; rest 1min 
B2. Butterfly Pull-up; 8-10 x 4 sets; rest 2min (work on technique with this, don't get frustrated with them) 

• Set 1: Back Squat @ #155 
• Set 2: Butterfly work:  https://youtu.be/iDJBEGwtsgw
• Set 2: Back Squat @ #175
• Set 2: Butterfly work: https://youtu.be/asblaahfseg
• Set 3: Back Squat @ #195
• Set 3: Butterfly work : https://youtu.be/MveLZmfuZZs
• Set 4: Back Squat @ #205 - I FAILED ON 2nd REP!!!! ARGGGGHHH WHAT???
• Set 4: Butterfly work: https://youtu.be/JJvTAxifLek

+
For Time:  FINISHED IN 17:45
25 Cal Row  (2:06)
50 Wall Balls  (2:34 - 20/5/10/10/5)
100 Double Unders (2:57 - broken, totally)
50 Thrusters @ 65# (7:53 - total disaster - done in 5's)
25 Cal Row (1:52)

Felt good - but those Thrusters - I just hit a wall. 

January 3, 2016

Warmed up shoulders for a good while + mobility. Hard to get warm today.

A. Split Jerk; 6 singles to tough load; rest as needed 

• Did 2-3 reps each at #115, 125, 135, 145, and 2 at 155 - didn't get heavier today

B. HSPUs; 2 Strict + 4 Kipping; 7 complexes; rest to recovery for UB sets, if possible

• All sets done UB and to full depth
• All in took 16 minutes

C1. Strict Pull-ups; 3-4 reps x 5 sets; rest 90 seconds 
C2. Weighted Dip; 2 reps + 10 sec hold in bottom of dip x 5 sets; rest 2min

• All Pull Ups were 4 Reps unbroken
• All Dips were a joke - had to break it down to 1 dip w/ 5-6 sec hold at bottom, press out x 2 (not unbroken) - couldn't press out of dip if 10 counts

+
Row 5min @ 150-155 BPM HR
Assault 5min @ 150-155 BPM HR
x4 sets 

• Done - not a huge output - approx 900-1000 M Row each effort and 30 Cals. 

January 1, 2016

Hey Brannen - Happy New Year!

My IT Band needs some work and so does my elbow. I can roll out / warm up the IT band enough, but nothing (not even voodoo) seems to help the elbow pain. It's specific, located inside left. Like I said, I have to find someone to do some bodywork on me! I'm still able to train through it. My hold up, as you know, has been mostly my stress and fatigue. I'm taking Saturday off to rest. I will train Sunday.


Had some fun and did the team NYD WOD today. Worked with Ryan Joe, Chris, and Dizzle. (2 Guys, 2 Girls). We had to complete a bunch of solo work + some team lifts. Here's what I completed:

Solo Work:
12 Deadlift (all BB work at #65 unless otherwise noted)
31 Hang Power Clean
20 Push Press
15 Thrusters
+
Team Lift - I did 8 x Power Cleans @ #125
+
Solo Work:
500 M ROW
400 M RUN
20 Box Jumps (ub)
16 Pull Ups (did butterfly, 8/8)
+
Team Lift - I did 8 x Push Press @ #75
+
Solo Work:
12 Deadlift (all BB work at #65 unless otherwise noted)
31 Hang Power Clean
20 Push Press
15 Thrusters
500 M ROW
400 M RUN
20 Box Jumps (ub)
16 Pull Ups (did butterfly, 8/8)
+
Team Lift - I did 8 x Thrusters @ #75

Each person on our team did same amount of work. We finished in about 35 min.