42.3

     Watch party!! Be there!

     Row Test as recovery today. Change the rest interval to 5 to 6 minutes and/or try to allow your heart rate to normalize before your next Row.

My prediction for tonight is:

15.5

AMRAP in 4 Minutes

40 calorie Row 

20 Pistols

10 Bar MU

At 4 Minutes

15.5a

For Time

21-15-9-6-3

Thrusters @ 95/65

Burpee Box Overs 30/24

Not as confident about the first part, but I do believe it will be a 2 part/2 score workout.

Row Test
1. Check HR and write it down
2. 50 Calorie Row, fast as possible, record time
3. Immediately following row, Check HR and write it down

     Rest 4 Mins

4. Check HR and write it down
5. 50 Calorie Row, at a pace to finish 10-15 seconds slower than previous
6. Immediately following row, Check HR and write it down

     Rest 4 Mins

4. Check HR and write it down
5. 50 Calorie Row, at a pace to finish 10-15 seconds slower than previous
6. Immediately following row, Check HR and write it down

Barbell Efficiency


3 Sets of:
1 Round, Each For Time
3 Front Squats @ 135/95
3 Thusters
3 S2OH
10 bounding box jumps
Rest

               This is again for efficiency of movement and efficiency of movement
               Do these unbroken each round
               Use it to train efficient transition of Movement
               Attempt to transition smoothly from one rep to the next
               Do not allow the barbell to rest in a static position
               If this is too heavy for efficiency, lower the weight to 115/75
               Rest as needed between Rounds