AM
A. Clean Pulls; 3x3; rest 2min 
B1. Front Rack Deficit Reverse Lunge; 8 reps/leg x 4 sets; rest 1min bw legs 
B2. DB Death March; 20m x 4 sets; rest 2min https://www.youtube.com/watch?v=2o_lal2jpQc
C. Russian Step Ups; 6-8 reps x 4 sets; rest as needed

PM
Row 1k @ 3:50 pace
10 push press 135#
5 muscle ups
rest 30 seconds
x2
+
Row 1k @ 3:50 pace
10 push press 135#
5 muscle ups
rest 30 seconds x2
+
A1. Elbow on knee external rotations; 10-12x3; rest 30 sec
A2. Powell raises; 10-12x3; rest 30 sec
A3. Face down PVC pass through; 5 reps both grips x3; rest 30 sec

Results
AM
A. 305#, 315, 315 
B1. 95#, 95, 115, 115
B2. 45# per hand 
C. 115# (8) for all sets 

PM
Completed (sub 5 min/ round)
+
A1. 10# (12) for all sets 
A2. 10# (12) for all sets 
A3. Completed 

Increased load from previous week on the Clean pulls. Used straps again. Liked reverse lunge/death march superset. Legs felt like the got some good work in. Death march lights up the midline. Great movement!

Went UB on all sets of push press and muscle ups. Was pretty smooth all the way through. Stayed on pace all throughout. 

Shoulder accessory movements felt good on shoulder. Definitely need to be doing more. Don't have any small dumbbells, so I used plates. Smallest DB we have are 30#.