back to the grind

yesterday:

back squat -- heavy triples
225, 245, 255, 265, 275

amrap 20 min**
3 hang power cleans -- 175#
5 hspu
10 lunges -- 45# dbs
**every 3 rounds, 50 double unders w/ 8 burpee penalty for breaks
for rounds: 8

today:

in 60 minutes at moderate pace complete:
1 km run
30 muscle ups
250 du's
hs walk 100 m
hspu kipping x 50
135# back squats (SUB- 2 pd OHS) x 50
(focus on execution, no fatigued reps)

complete except 20 muscle ups, and 50 m hs walk.

daily report

• mind: clear, good diet except weekend. a little sick; weird ear ache.
• body: thumb is still bad; otherwise just sore.
• spirit: getting there.
• m/f/s: 4/5/6