Tuesday- UB CP + Density + MAP High effort
A1. Legless Rope Climb, 4 x 1 rep, rest 30 sec
A2. DB Push Press @ 30X3, 4 x 6-8 reps, rest 2 min
+
8 min AMRAP
7 CTB Pull Ups
7 HSPU’s
+
3 sets 
Row 1000m *at 30 min TT pace + 4 sec
20 Air Squats w/ 20# weight vest
40 Double Unders
rest 1 min b/w sets

A. Done

A2. Done at 35# per hand. Could done a bit more weight, but shoulder mobility was awful today. Hard to pull the DB back. 

AMRAP 8

8 rounds

3 rounds

1. 6:47

2. 6:26

3. 6:31

All rows right at 2:15 pace, the difference in time were misses on the DUs.