Strength:
Floor Press @70% - 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)
155lb, should have been around 175 but my left shoulder still feels like it's pinching during pressing movements
Bench Press Straight Weight Top Set:
1 Set, Close Grip Bench Press, 5 Reps increasing 5 pounds from the week before
190x5 medium grip
Accessory:
Muscle Snatch - 5x5 (working up each set)
75lb-95-115-120-125
Extra credit, worked up to 1RM muscle snatch after, hit 150lb, 5lb PR
Weighted Chin Ups - 8RM
17lb - right tricep/lat was especially tight, hanging from the bar with supinated grip was unpleasant
Chest Supported DB Rows - 4x10
55lb, 55, 60, 60 flat bench on 12" boxes
Banded Low Rows - 4x20
2x green
Decline Zercher Sit Ups (hold barbell in your elbows across upper stomach) - 3x20 GHD
3x45lb
WOD:
For Time:
50 Wall Balls (30/20)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Burpees
30 Cleans (145/100)
16:56
Finisher:
200 Band Pull Aparts red
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