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Started a cold on the weekend. Took a rest day yesterday (Monday) felt better this morning but far from 100%.

Squat 5RM
70, 100, 115,126x5x5 /278

Press 3RM
30, 35, 40, 45, 50, 55 / 121

3 rounds:
row 500m
15 strict ring dips
time: 8:58

The rowing was awful! I'll be glad when this cold is gone.
5km Run
Time: 30:01
PR is 29:49 I believe, so felt good about my time today!

50 Thrusters (20kg)
Nice and casual ;)
6km Run - Little disappointed today, I would have perfered to have run with the group.... But it's hard to manage extra work with these mystery WODs :S

Front Squat 3RM to 56

3 Snatches from 1st Position

2 Snatches from 2nd Position

1 Snatch

Started @ 10 and finished @ 25
PM: Hot Tub/Stretch.
Quinn Drills.
CrossOver Symmetry.
800m jog + 20 Burpees + 3 minute Row.

Front Squats 70kg/155# x3x3.
Stiff Leg Deadlift + Shrug 50kg/111# x10x5.

5 Rounds:
5 Strict Chinups
5 Strict Ring Dips
5 Six Point Burpees
*Untimed - everything unbroken

CrossOver Symmetry
5 km run
Time : 31:13 ( PR!!!)
20 min foam roll right leg,knee is acting up... No thrusters for me
C&J homework
EMOM 15 :
1power clean from 2 ND position
2 front squats
*add weight as you go
Started at 20 finished at 50 kgs

Fun times