A.
Every 2min for 16min:
Snatch X 2
Build into a heavy set. Drop and reset each rep.
B.
Back Squat
Work up to a heavy set of 8
-then-
Every 3 min for 12 min
8 reps @ 90% of above
C.
Strict Press
Work up to a heavy set of 6
-then-
Every 3 min for 12min
6 reps @ 90% of above
D.
Bent Over Barbell Row
5×8 (5-10 lbs heavier than last week)
E.
Every 2min for 8min:
3-5 Muscle Ups
-or-
5-7 false grip ring pull-ups
-rest 4min, then-
3 Rounds not for time:
10 Ring Push-ups
10 Strict T2B
A. 165, missed 170
B. all at 245
C. 115
D. 135
E. 3 MU per round, second part 10 each
A- 170, missed at 180- got it overhead
B- 205- pause squats
C-115
D- 135
E- False grip PU’s
A. 95,105,115,125,135,145,155,160
B. Up to 205; 185 for 90% sets
C. Accidentally did 8s for these too.
Up to 90; 81 for 90% sets
D. 125 all sets
E. 3 MU every set; 3 rounds done
A. 115, 115, 125,125,135,135,145,165fail
B. up to 185×8. used 165 for 90% sets. i suck at backsquat but i went atg on all.
C. no-go wit da wrist
D. whimped out on these
E. 5 reps on all mups. completed T2B, Ring pushup sets.
A. 185 (almost died on second 195)
B. 225-205-205-205-205
C. 115-105-105-105-105
D. 135 for all sets.
E. 5 each set then done.