riday
A1. Push Press @ 30X3, 4-6 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, 3.3.3 x 5, rest 3 min *4 wide grip, 4 regular grip, 4 supinated narrow grip **add weight if possible, stretch and roll during sets
+
15 rounds @ high effort
5 Burpee Box Jump Overs, 24”
20 Double Unders
5 Toes to Bar
rest 60 sec b/w sets

A) 95x6, 115x6, 135x5, 135x5, 135x4. Tried to keep my ribs locked down as best as I could. Felt ok thru 4 sets, the last one I came a bit unglued and allowed my chest to come up. 

A2) done with a 20# vest. Last round got a bit spicy tempo was a little compromised. 

Metcon. 

Accidentally got 20 chips out to count instead of 15... So ya. I did 5 extra rounds. Lol! Ugh. 33:55 total time. Kept everything around :45- :50 seconds. And surprisingly did not miss a DU until round 16 and 17.