11-3-17

1. Warm-up
3 Steady Rounds
Bike .5k
15 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

2. Oly
Push Press
4×3 @ 85%

175

3. Met-Con
4 Rounds:
50′ Back Rack Walking Lunge 155/135lbs
15 Box Jump Overs 24/20″
21 Pull Ups

Time: 10:28
Ub, Mackenzie beat me by 58 sec

4. Interval 
5 Rounds 3min amrap;
Row 500m
Max strict hspu
Rest 3:00

6-2, 5-1, 4-2, 4-2, 3-1