11-5-23

A. Back Squat 

3x5

185

205

225

B. 3 rounds

20 Split stance kbs 53# (10 each split)

20 Renegade Rows, no push up 50#s

16 KB front rack reverse lunge returns 53#

C. Seated DB shoulder press (on floor, legs out front)

3x5 dbl db

35

45

50

Partner wod

Partner: JB

30min Amrap

300ft sandbag carry 150#

50/40 cal row

30 synchro burpees

R: 3 + 11 burpees

We won by a couple burpees over the girls.

15min z2 bike

rpm 54 avg

137 cals