Friday- UB Skill + UB Density + Long Aerobic Odd Object
A1. Strict Lean Away Pull Ups @ 30X1, 5 x 4-6 reps, rest 30 sec **add weight vest if possible
A2. Deficit Strict HSPU @ 30X1, 5 x 4-6 reps, rest 2 mn **add deficit as possible
B. 50 CTB Pull Ups for time:
C. Chin Over Bar L-Sit Hold, Accumulate 60 sec
D. Wall Facing HS Hold, Accumulate 3 min
+
10 min Bike @ Z1

Due to a work mishap, I did this on 3 hours of sleep.... So, so, sore. All day. Everything hurt. 

A1. 4,6, 4+20# vest, 5+vest, 4+vest

A2. 5,6,4,4,4

B. 2:28

20,10,10,5,3,2

C. In 3 minutes I achiever :20 seconds of hold. Biceps were feeling like they were going to rip off my arms. 

D. 3 mins hold too me 6:18

Ad done.