Thurs:

Row max distance in 60 min
14201 meters

Saturday:

OHS: Build to 3RM; Build to 15RM
185, 205, 215, 225, 235
155(F), 155, 165(x14)

100 GHD situps for time
< 6 min

Sunday

3 sets
10 power clean tng
2 min @ 90% on bike
rest 2 min
+
3 sets
10 push press tng
2 min @ 90% on bike
rest 2 min
+
100 lunges not for time

Daily report

• Mind: Getting there.
• Body: Sore.
• Spirit: DnB
• m/f/s: 4/4/6