Friday- UB Int + UB Density + MAP Row
A1. Incline Bench Press @ 30X1, 4 x 4 reps, rest 60 sec
A2. Wtd Vest Strict Pull Ups @ 30X1, 4 x 2.2.2.2, rest 2 min
+
8 min AMRAP
1 Strict Muscle Up
1 Legless Rope Climb
5 Strict HSPU's
+
Row 30 sec @ 1:50/500m
rest 15 sec
x 10

A1. 165,165,175,175 not nearly as strong as my flat bench. 

A2. 35# vest

Metcon

3 rounds in

With 2 minutes left I kept failing the strict MU on the 4th round. 

Row done. First 7 rounds at 1:50, last 3 were around 1:53