A. Bar dip; 2-3 x 5; rest 3:00
Sets of 2.  Really focusing on a god shoulder position and staying super tight.
B. DB Z press; 8-10 x 3; rest 2:00
All sets of 10 with 45lbs
C. Single leg DB RDL; 8-10/leg x 3; rest 1:00 b/w legs
Sets of 10 with 45lbs
D. Prone single leg hamstring curl; 12-15/leg x 3; rest 1:00 b/w legs
Used 15lbs on the stack.  My left leg is weaker than my right, and that makes sense now.  I always sort of felt like my right leg has been doing all the work.  I could also tell the on the single leg RDL
5:00 bike @ easy pace
3:00 bike @ 75% 
1:00 bike @ 90% 
x 3 


A. Alternating front rack reverse lunge; 12-15/leg x 4; rest :90
Used 65lbs for sets of 12.  This sucked. haha
B. Strict pull up; max unbroken x 4; rest 2:00
10 minute amrap:
10 DB clean and jerk (50#) 
10 toes to bar
20 wall balls
Had to modify.  Not allowed to do Toes To Bar so I did V-Ups.  No legit wall ball target and they wouldn't let me use the wall so I did thrusters with 10lbs DBs.  Not so much functional fitness happening in there haha.  I got 2 rounds plus 8 V-ups.  Heart rate was the issue.