ANYthing Once

Met-Con
6-10 Rnds:
8 DB Front Squats (50/35)
250m Row
8 Single-Arm DB Clean & Jerk (Alt. Arms)
250m Row
2m Rest b/t

STRENGTH
A) Squat Snatch
3 @ 70%
2 @ 75%
1 @ 80%
4m Rest...Repeat
B) Squat Clean Complex
1 SC + 3 Front Squats + 1 Split Jerk
3 Working Sets w/ 3m Rest b/t

GYM WORK
A1) Back-to-Wall Shoulder Taps x 20
A2) False-Grip Strict Pull Ups (Max UB Reps)
A3) Strict TTB x 15 (no sets less than 3)

Daliege ~ 3:25 / 3:00 / 3:22 / 3:03 / 3:09 / 3:07
tb ~
Met-Con

1 = 3:21 (1:10.7 / 56.5)
2 = 5:21-8:33 / 3:12 (56.1 / 54.3)
3 = 10:33-13:48 / 3:15 (56.1 / 56.4)
4 = 15:48-19:06 / 3:18 (55.6 / 58.2)
5 = 21:06-24:29 / 3:23 (56.8-1:01.7) ... starting to feel it here...took a little longer on transitions...
6 = 26:29-29:58 / 3:29 (58.6 / 55.8) ... transitions, slow & got chalk as an excuse! wimp!
7 = 31:58-35:24 / 3:26 (58.9 / 57.7)
8 = 37:24-40:33 / 3:09 (1:01.9 / 1:00.8)* slower rowing + faster transitions...worked!!!
9 = 42:33-45:40 / 3:07 (59.3 / 1:00.8)*
10 = 47:40-50:41 / 3:01 (59.2 / 57.7)*
*purposely slowed the pace of rower here and tried to have little to no transition time.
Otherwise I noticed that I was taking 15-20+ seconds from rower to HC&J, same moving back to rower.

Strength
A) 135-145-155
B) 180#

Gym Work
1) 10-6-4 / 12-4-4 (kept falling back away from wall here)
2) 5 / 7 ... WTH?!?!? How do you get false grip here, tried as best I could.
3) Did not do these...low back hurts for days if I do L-Sit
4) 11-4 / 15 UB