Friday
A1. Standing Press, build to 1RM
A2. Wtd Pull up, build to 1RM
**note bodyweight here too
+
15 rounds @ high effort
2 Muscle Ups
4 HSPU’s
8 KB Swings, 70#
rest 60 sec b/w sets

A1)135, 165, 170 (PR i think)

https://youtu.be/06qVFuffDjM

A2) 159# body weight (back on the weight gain diet) + 63#, 80#, 105# ( I miscounted and though it was 100#)

https://youtu.be/p0ZHf1Npv78   80#s

https://youtu.be/OpRF-CQBdRw  105#

metcon  24:06

first 5 rounds were under :38 seconds... next 5 rounds the KBS got tough and i had to break up at 5+3... last 5 rounds my back was super blown up... round 11 and 12 i had to break at 3+3+2 then i skipped the KBS on round 13 and did a few dead bugs to loosen up my back... last 2 rounds were un broken, but super painful. It seems that KBS are still the bane of my CF existence.