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Warmpup warmup done Snatch Tech -done 45% x9 50% x7 55% x5 58% x3 FT: 27-21-15-9 |(DID 27-21-15-12-9) ( https://youtu.be/6P11qgBzjlk ) HSPU Box jump 6:59 SKill -done 20 STrit pullups ( eomom 3 reps then 2) 20 S. Hspu ( didi emom 10min 2reps each min)

Deadlift  40% x 12  45% x 10  50% x 8 EMOM 16min o: 15 Wallball e. 15 Burpees - Shoulder burn! in Burpees

BW 82kg 13.4 BF 58.1 Water warm up  OLY sklii + h.clean e jerk SKILL 20strict pullups ( 2 CTB strict each 30sec) 20strict HSPU ( didi emom 20min 1 rep with deficit) Tech. C&J (full clean) 40%x9 44%x7 50%x5 55%x3 Aerobic Intervals ( https://cfbrasil.tumblr.com/image/166854620002 ) Row 4min rest 1min x4 I put the damper i little down  in last two set - feel better Accessories - i forget to do! 2rds  DB Thruster front squat with hold

Day OFF Didi 10km  Row https://www.flickr.com/photos/149697438@N03/shares/LQ0f64

Warmup Skill - Pistols  and 50ft Walking OH Did 5sets 10Pistols  and some OH walking (sucks) Push Press 45% x 10reps 50% x 8reps Press 45% x 12reps 55% x 10 reps WOD ( https://youtu.be/KJ-zioguct4 ) 5-10-15-20-15-10-5 OHS (105) C2B * Worst than expected  - like everthing this days , i think will be 5 to 8min MAX! but finish in 12:04 - Fist legs but i manage that - My C@b sucks i dont realize why! 

BW: 82,4kg HRV : 71 Warm-up - DONE 15 MU (  https://youtu.be/pqTpFRGzmbQ ) Did Emom  even - 2mu odd - 1 mu 30TTB 5reps t2b rest 30seg BS. 40% x 12 45%  x 10 50%  x 8 Anaerobic Day (Data:  https://cfbrasil.tumblr.com/post/166749264172 ) 400m Row desc 5min

Prep/Warmup Done Than Skill  20strict pullups and 20 strict HSPU - DOne SN  80lbs x9 90x7 100x5 105x3 Done. Still tired legs but ok AMRAP 10min ( https://youtu.be/mONZJ3W7gJo ) 10h.PC 115 10 S2OH 50DU -DOne - Fell more tired in my shoulders than expected, my DU was shit today. Feel i dint do my best , i hold myself in the begging for get the right pace. but my shoulkder burn! Acessories 3OHS hold and plank - DONE

DL  - 90%   405 2/2-4/4-6/6-8/8 etc.. Amrap 9min  Sq Sn 135 - MU Very bad on this , my MU sucks today , wrsit bad for SN - very frustrating 39 reps

Friday CeJ max 245 - Not good probably can do better Row and Thrsuter ( https://youtu.be/ihyyVEfNUVo ) 4:54 - start feel legs too much and left shoulder in OPEN 2014?  with burpees and Thruster i did a shit time but did all UB

Tuesday 17/10/2017 2rm BS - 315lbs ( feeel good probably can do 3 reps) 21-15-9 Hspu/c2b ( https://youtu.be/AmMJYr2Mw-Y) 61 Reps Wed.  18/10/2017 push press   205lbs -225 (fail) bench press   205 lbs 150 cal Bike = 9:57 Find this training from  06/10/2017( https://youtu.be/lWjCuThOn2Q) 1 mile run - did row 60 Wall Balls 30 CTB 15 Squat Clean 185lb *17 min CAP* 14:54 Wb 36-14-10 (breaks for dont fuck lrgs/shoulder) Ctb - 10-10-5-3-2 clean Singles Expected Will be worse in cleans so i try hold myself in wb. Ctb maybe a mistake in breaks, could do 15 in first.Not so happy but i want before 15min cap and got so its Ok.

Some previous/recent (year) results - Some PR is really old ones BW 81kg/ - 178lbs - vary to 183 height 186cm 1 mile run: 5:57 row 500m 1:27   (PR 1:25) 10min AirBike - 140 cals ( first time i did bike) 10k row  43:32 ( not a full max effort / only realize to go for 10k after 5k) 2K row : 7:43  (PR7:38) MAS 13,60 30strict hspu 5:49 Push press  -225 6 reps BS 297  (Pr1rep 355) Jerk from rack  - 275 ( dont know how - after 3k run and 12min metcon) Sq clean  308 - Not even close these days Deadlift clean grip - 440 Press - 136lbs WTd oullup 184 _ usally i good on pulls and bad on press - These days my posterior chain its not so good but endurance on quads was better a little ( usaalyy its sucks) - Have some traumas in left shoulder and knee -dindt do any rehab , knee its hard to complain - shoulder sometimes MONDAY max SN - 10min -195 try 205 , but lack of stability start with 50% the timer dont feel good today row and grace  500m/10cej (30cej /2k)