Sat

1) 1rm snatch

\\ worked up to 70kg/154lb, shoulders felt like shit catching in the bottom of the squat

2) 1rm clean and jerk

\\ worked up to 90kg/198lb, failed the clean at 100kg, felt sluggish and tired, not a great lifting day

3) 3rm front squat

\\ worked up to 130kg/286lb, which I was happy with, I think my lifetime pr a few months ago was 295, finished with a triple at 115kg and 110kg

4) four rounds for time:

200m run

5 bar muscle ups

10 kbs 70lb

15 deficit push ups (45lb bumper plates)

10:22 - stopped for about a minute in the last round, and only ran 100m, because there was a guy in the street with a gun who had just finished firing some shots and ran back into his getaway car, guessing I would have finished just under 10:00 without the interruption, yes we called the police