Tuesday- UB EMOM w/ Aerobic
30 min EMOM
1st- 5 Back Squat @ 72.5% + Air Bike remaining time
2nd- 4 Strict Deficit HSPU’s **add depth + Air Bike @ 60% remaining time **5” deficit
3rd- 5 Muscle Ups **try to go no false grip + Air Bike @ 60% remaining time
+
3 sets @ high consistent effort
Row 1000m @ 2:08/500m
rest 1 min
x 3      

First 3 rounds, no problem

Rounds 4-7 I had to break the squats in 3-2, calves were cramping up big time. 

Rounds 8 and 9 and had to break up the MUs into 4-1 and 3-1-1 and only got 4 squats in on both rounds. 

Round 10

Only 4 squats and 4 MUs. As usual ripped the crap out if my left hand on the last MU trying to get all 5 UB. 

Only HSPU went according to plan. 6" deficit. 

Row

4:09

4:25 ( glutes and calves were super cramped up.)

4:17