Wednesday

Thrusters - find 3rm
45, 95, 115, 125, 135, 145, 155 (PR), 165F (fot two @165)

20" step ups with 95# bar
3 sets of 10 (5 each leg)

45# plate overhead lunge - 70 yds

AMRAP in 3 minutes
5 50# ballslams
7 GHD situp
4 rds plus 5 ball slams

AMRAP in 4 minutes
5 50# ballslams
7 GHD situp
6 rds

Weight - ?
sleep - 8 hrs
nutrition -  2 chicken sausages and 2 eggs -  Ham and cheese, fritos and oatmeal - cheicken, 1/2 avacado, potatoes - raisin bran late