10 min AD Z1
A. PC x 1/SJ x1 - build to a tough single - hit 245. Close to max.
B. FS - 5 sets of 3 @ 245; rest 2 min - Felt decent. Rt knee has a little issue.
5 rds for time:
5 FS - 185# from ground
1 rope ascent - 20'
shuttle run - 0/10/20/30 m x 1
Shuttle run was a little longer (10+ meters just to get to where I could do the shuttle)
All FS went unbroken, rople climb was quick.