AM
A. Deadlift; 2 reps x 5 sets; rest 3min - 265#, 265, 265, 265, 275. All clean grip and no belt. 
B. Jerk stance strict press @21x2; 5-6x5; rest 2 min - 115# for 5 reps each set. 
C. Staggered Grip (low hand at elbow of high hand) rope pull-ups; accumulate 15/arm @ 31x1 tempo - Elbow felt good on this. 
D1. Banded HSPUs; 8 reps for time x 4 sets; rest 20 seconds - 23 sec, 34, 46, 58. Got spicy quick. Used 30# band tension. First set UB and shoulder hit the wall after that. 
D2. Strict HSPUs; 12 reps for time x 4 sets; rest 3min - 35sec, 45, 50, 55, 59. Shoulders were under some fatigue. Had to start breaking sets up to complete. 


PM
(see if you can set aside time to hit this as prescribed) 
Assault bike 4 min @375 watts
rest 2 min
Assault bike 3 min @425 watts
rest 2 min
Assault bike 2 min @520 watts
rest 2 min
Assault bike 1 min @650 watts
rest 10 min
x2 - Done. Held wattage and was a super challenging. 
+
self directed movement work 45 min