Sneaky...

Warm-UP
Roll & Mobilize

15 Cal Bike
3 Rnds ~
20s Sampson (ea)
20s Abmat Sit Ups
20s Air Squats
20s Scap Retractions (hang)

BB Warm-Up

PRIMER
3 Rnds:
7 Behind the Neck STRICT Press (climbing)
20s GHD Supine Hold (hollow position)

3x3 Dip Drives (increase each round)

PUSH PRESS
Every 90s
5 @ 50%
4 @ 60%
3 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
THEN...Work to Heavy Single by the 15min mark

NARF (Fran, backwards)
For Time:
9-15-21
Pull Ups
Thrusters (95/65)

Fota ~ 6:02
ZW ~ 175# / 4:17 (75#)
tb ~ 200# (missed 210#) / 4:52 (PU = 9 / 8-4-3 / 7-7-4-3 / Thr = 9 / 15 / 7-14)

That Push Press was TERRIBLE...Unbelievably disappointed!
Last week I did 215# for a 3-Rep...this week, not even getting 210#...
I could feel yesterdays Deficit HSPU... Lots in the NECK! Which I do not prefer...
I was happy with the performance on Deficit yesterday...got to about 5-6 inches!!! Not happy with how the neck feels the next day...compressed/jammed/etc (not hurt...just noticeable). This is something to pay attention to as workouts come up.

My PR in Fran is 4:21...so I was pleased, not satisfied with this for time!

MURPH coming Monday...9am!!!