Traveling for work right now ... wasn't planning on training at all, but was looking at near bye gyms and I liked the workout so I dropped in and hit the class. Ended up being a good time.
A.
Pause Front Squat (2 second pause in bottom of each rep)
3-3-3-2-2-2
Rest as needed
-205#, 225#, 245#, 265#, 285#, 300# ... felt good on all of these ... nothing maximal, just got some good reps in.
B.
EMOM 18 (6 sets):
Min 1 - 20/15 Calorie Airdyne (this was an actual airdyne, not assault bike)
Min 2 - 20 Double-Unders + 5 Thrusters (155/105#)
Min 3 - KB Goblet Squats (53/35#)
-Complete ... got a good aerobic sweat out of this ... this was the easiest / most stress free workout I've done in a long time. It was a very nice change to get go in the gym and move and not stress about any outcome.
C.
10 Minute ROMWOD
-Complete
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