Saturday

A1. Push Press @ 30X3, 6-8 reps x 5, rest 30 sec
A2. Omni Grip Pull Up @ 20X1, 4.4.4 x 5, rest 3 min *4 wide grip, 4 regular grip, 4 supinated narrow grip
+
15 rounds @ high effort
5 Wall Ball
5 Toes to Bar
5 Box Jump Overs, 24”
rest 60 sec b/w sets

did this on saturday with a group of guys that wanted to give this a go for it with me.

A)95X8, 115X6, 115x6, 115x6, 115x6... these got really tough towards the end, lower back was really feeling it, probably because my shoulder mobility was not on point today.

A2) done.

Metcon

21:59 total... first round was the slowest at :50 secs, then everything else was around :30 seconds until the last 4 rounds which were around 28 seconds or so... I just had to beat the other guys lo! it was a pretty epic workout and got pushed pretty hard by the guys.