You! Can! Go to! Hell!

Is an awesome song and even better when covered by Dee Snider
BW 237.25 god dammit...

Black burns
3lbs * 3 rounds

Bench press
135x3
155x3
175x3
190x5
220x3
245x6
Not bad, not great but not bad

Axle clean and press
140x1
160x(1 2 3)*1
160x(1 2)*2
160x(1 3)*1
Wow, clearly I was not warmed up since that first triple was murder and the last one was quite doable. Some of these were belted, some not. Still all good.

Axle reverse curls/regular curls
50x11/10
Did some half reps on the reverse curls too

DB bench
60x5
70x5
80x5
90x5 3 3

1 arm KB row (unsupported)
36kgx10/10 5/5
32x4/4
24x5/5 5/5

Incline rear delt raise
12xlots
12x hold

Front raise palms down/neutral grip
12x15/15
Lateral raise Karlsen/palms down
12x15/15

Slant board (max) sit ups/leg lift+hip tilt
10+5
10+5
10+5
Disturbingly hard

Bike 5 minutes warm up
1 minute sprint+1 minute slow*5 Fucking rough
I'll post the HR data later