Strength:
Front Squats (Goal: 305x3, 90% x5, 80% x7):
- Warm Ups: 75x5, 125x3, 165x3, 215x2, 255x1
- Work Sets: 305x3, 275x5, 245x7
Ring Pull Ups:
- 5, 4, 3, 2, 1
Weighted Pull Ups:
- 75x2
Bar Muscle Up Attempts:
- A lot. I stopped weighted pull ups to try and get one of these and I was close, but got none.
Conditioning:
Rounds for Time of:
- 1 Push Press @ 205
- 1 Chest to Bar Pull ups
- 1 Push Press
- 3 C2B Pull UPs
- 1 Push Press
- 5 C2B Pull Ups
Time: I finished 3 rounds in a bout 6:00 then ripped my hand so I stopped. I really didn't want to tear my hands but the stupid bar muscle ups were really on my hands.
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