Monday-
A1. DB Bench Press @ 30X1, 8-10 reps x 4, rest 30 sec
A2. Single Arm DB Bent Row @ 30X1, 8-10/arm x 4, rest 30 sec
A3. Back Rack Walking Lunges, 16 steps x 4, rest 2 min
+
20 min EMOM
1st- 1 Rope Climb, legless as long as possible + 3 CTB Pull Ups
2nd- 7-8 strict HSPU's

A1)53x 10, 75x10, 75x8, 75x8

A2)53x10, 75x 10, 75x 8, 75x8

A3) 135, 145, 145, 145... Hamstrings were super sore from Saturday still so I kept these a little lighter... Still burned like crazy tho. 

EMOM 

All rope climbs were leg less+ 3 CTB. 

HSPU8 thru 8 minutes, then 7 thru 12. Left wrist was hurting again so I did them on my knuckles. Surprisingly tougher to do.