MORNING

Deadlift

Warm Up: 2 sets of 220 x 10

264 x 5

20 pushups

280 x 5

20 pushups

295 x 5

20 pushups

315 x 5

20 pushups

335 x 3

20 pushups

Squat

Warm up: 185 x 10

225 x 5

25 x 4 count flutter kicks

245 x 5

25 x 4 count flutter kicks

255 x 5

25 x 4 count flutter kicks

265 x 5

25 x 4 count flutter kicks

275 x 5

25 x 4 count flutter kicks

Hang Clean

Warm Up: 132 x 8

8 pull-ups

150 x 5

5 pullups

165 x 5

5 pull-ups

175 x 3

5 pull-ups

180 x 5

5 pull-ups

EVENING

3.20 mile ruck run @ 34 min (45 lbs)