Friday
A1. Push Press @ 30X3, 2-3 reps x 5, rest 30 sec **focus on keeping rib cage locked down, stretch/roll lats and thoracic area during rest and before
A2. Omni Grip Pull Up @ 20X1, 2.2 x 5, rest 3 min *2 wide grip, 2 regular grip **add weight if possible, stretch and roll during sets
+
15 rounds @ high effort
7 Hang Power Cleans, 95#
7 Ring Dips
7 Box Jump Overs, 30"
rest 60 sec b/w sets

A1)135x3, 165x3, 185x2, 185x2, 185x2 the hardest part was bring it it back down, it kind of pushed me lower on the rebounce than i typically do. and made it hard to pop back up.  

A2) 47# every time

METCON

23:41