Tuesday-
3 sets for individual reps
AMRAP Muscle Ups Unbroken
rest 20 sec
AMRAP HSPU’s Strict Unbroken
rest 20 sec
AMRAP Unbroken Double Unders
rest 60 sec
+
For time:
30 Thrusters, 95# unbroken
Row 500m
*sub 3:15
rest 12 min
For time:
Row 1000m

hardest training session i've had in a while. 

MUs
1) 8 (was surprised to be out of breath)
2) 6 (this one was muscle fatigue however)
3) 4
Strict HSPU
1) 13
2) 12
3) 7 (lost balance, came off wall)
DUs
1) 30
2) 37
3) 50

this was tougher than i expected... i expected to hit more MUs and HSPU but i felt my arms swelling from round 1 on... i was however glad that my DUs got better as time went on. 

metcon
4:19... was very disappointed... literally threw up on rep 20 of the thrusters. arms were smoked too so it was all legs the whole way. ( this felt like a fran gone bad today)

Row
3:59 technically a PR by 1 second... needless to say not super excited about it.

 rest tomorrow then back at it thursday.