A. Back squat, build quickly to a moderate/tough triple, 20X1
B. Weighted supinated CTB pull-ups, 3 x 2-3, 21X0; 2:30 rest
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AMRAP in 7:00:
5 muscle-ups
4 deadlifts, 155/105
3 hang power cleans, 155/105
2 front squats, 155/105
1 shoulder-to-overhead, 155/105
OR
AMRAP in 7:00:
4 deadlifts, moderate/tough up to 155/105
3 hang power cleans
2 thrusters
1 rope climb (legless if possible)
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3 rounds not for time:
5-10 weighted glute-ham raises, 20X1
5-10m handstand walk or :30 tripod headstand hold
Post results to comments.
A. Went for #450×3. No dice on the third. But PR double at 450#
B. Complete.
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7 rounds with 1 muscle up.
(First round was 5. Every round after was 3)
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Complete.
AM
10:00 Assault Bike @ Z1
PM
400m walking lunge nice and easy w/Cody and Annie – obviously great company and conversation
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walk out to tracks and back