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Warmup: 12 TGU's

Bench 5R
12, 15, 18, 21, 24, 26/57 *PR :)

3 Rounds:
10 Thrusters (16)
10 Pushups
10 Step Ups

Time: 7:26

Nice work 6am! :)
PM:
Warmup:
CrossOver Symmetry.
4 Rounds: 200m Run + 20 Banded Steps + 10 WallBall (20#) + 2 Turkish Getups (20kg/44#).

Bench Press 48kg/107# x 10 reps x 3 sets.
Kettlebell Flyes 12kg/26# per arm x 10 reps x 3 sets.

4 Rounds:
400m Run
10 Ring Rows
20 Lunges
Time: 11:34 - Fun to be outside.

Cooldown:
CrossOver Symmetry.
Bench 5RM to 46 (PR)

3 Rounds:
10 Thrusters (27kg)
10 Pushups
10 Step Ups
Time: 5:31
Today was the first time I’ve squatted over 500 without pain in a very long time. 529x1 (yes I jumped 20kg cause things felt good), Kroc rows 70x30x3, Bike 30 minutes high cadence.
Squat 67x5x3

Bench 38x5

50 Thrusters @20kg Unbroken

2.43
30 Snatch (40kg) unbroken
Time: 1:34 + 1 extra snatch

Row 8 minutes easy

Great session!