September 5

1. split jerk 5 sets of 1 at a weight where you can keep form good.

2. bench press 3 sets of 6

3. 21 kb swings 70/55 lbs
    21 dips
    rest 60 sec
    15 swings 80/ 55 lbs
    15 dips
    rest 60 sec
    9 swings 100/70 lbs
    9 dips

4. 4 rnds for time
    10 db thrusters 70/45s
     run 200 meters

5. row 500m rest 90 sec, row 400m rest 90 sec, row 300m rest 90 sec, row 200m rest 90 sec, row 100m