A. Clean Shrug; 3×3 @97% of 1RM PC; Rest 3 minutes – Rx 97kg, 97kg, 97kg.
B. Half kneeling landmine press @1115; 6-8/side x4; Rest 60 seconds between sides – Rx 20kg bar, 20kg bar, 20kg bar w/ 2.5kg plate; 6×1, 20kg bar w/ 5kg plate.
C. 1-arm 1-leg cable row; 8-10/side x3; Rest 60 seconds between sides – lots of glute burning here – Rx 5.7kg, 7.9kg, 10.2kg, 10.2. Was leaning back slightly during left hand row to get my elbow to ribs.
D. Side Plank clamshell; 8-10/side x3; Rest 60 seconds between sides – 10×3.
3 sets 85% effort
750 meter row
7 deadlifts 155#
12 box jump overs 24″
– all sets within 5 seconds or terminate workout – 4:43, 5:05. Think I went a bit harder than I should have in the row during set #1. Bloody annoying. Second set row is what got me.