7/27/17. Slept 6.5. Woke up hungry. Wt 193.0. 8/10. No soreness, tired from decreased sleep.

A. DB Bench Press @21x1 - build to 10RM; rest as needed  10 RM-145lbs That's a PR!

. Strict Pull-up - 20 reps for time (DO NOT sacrafice quality for speed here)  9:14. 

 Wall-facing HS Hold - 3 x AMSAP; rest as needed  51s,48s,44s. Part on quitting was fear of collapsing and smacking face. :). I need more experience so I can push it a little harder. 

 Single-arm Rings Row w/ Rotation - 3 x AMRAP UB ea arm; rest as needed 20(R),18; 20,19; 22,20

+

3 rounds @ mod-aerobic pace (HR in the 140-160 range)

60sec Row 

60sec Rest

60sec Burpees 

60sec Rest

60sec Row

60sec Rest

60sec Medball Slams

This was fun.  Row- 1:46-1:48 pace, burpees 12-13, med ball slams 15-18. 

Carbs 203g. Fat 62g. Protein 185g.