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wed
Did this first:

pm:  w/ Competition Crew 
A. 12 min clock 
5.4.3.2.1.
Deadlifts  (365/253)
Muscle ups
+
in remainder of time, 
5 wall balls (30/20)
5 C2B pullups

*2:07, then 12+5

B. 20 min on bike 
legs only 
:30 on hard 
:30 on easy 

*done, 250 Cals

C. Scap Work 10 min 

*done

am
A. Bench Press 10x 3 EMOM @60% with light bands

*165# + red bands

B. Seated DB Strict Press - 8RM with DB + 2 drop sets for speed with 70-80% x 8 reps each of those sets 

*built to 50's, then did the 2 fast sets with 40's

C. 3 min max calories on bike ; test 

*76 Cals

D. 20+ of static stretching and foam rolling

*done