Friday- UB Skill + UB Density + Long Aerobic Odd Object
A1. Strict Lean Away Pull Ups @ 30X1, 5 x 4-6 reps, rest 30 sec
A2. Deficit Strict HSPU @ 30X1, 5 x 3-5 reps, rest 2 mn **add deficit as possible
B1. Chin Over Bar L-Sit Hold, 4 x 20 sec, rest 30 sec
B2. Wall Facing HS Hold, 4 x 45 sec, rest 30 sec **focus on good hollow position
+
20 min @ easy pace
50’ Farmer’s Carry, 135#/H barbells or farmer’s handles
100’ OH Barbell Carry w/ Snatch grip w/ 26# KB’s attached w/ bands
50’ Reverse Bear Crawl
100’ Walking Lunges
40 sec FLR on Rings

A1. 4,6,6,6,5

A2. 4,5,5,5,5 (6.5 inch deficit)

B1. Done

B2. Done 

Metcon

3 rounds plus 50' FC

OH BB carries were easily the toughest part. Staying stable as I made the turn at the 50' mark was intense.