Overhead Hold/Burpee Partner Metcon + Stationary Bike Cooldown and Tabata Row

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon

Warm up
A.) 3xDB 10 power snatch @ 60lbs - 10 pistols

Work
A.) Partner as timer: 20 burpees - overhead short barbell hold (timer)
B.) 10min stationary bike
C.) Tabata row

Results
A.) UB
B.) 80 cals
C.) 64 cals

Evening

Work
A.) 25min Weighted vest walk

Results
A.) UB

Notes:
Ghia's first day back to fitness. Ghia threw up. Good job, Ghia.