Tuesday- UB CP + Density + MAP High effort
A1. Legless Rope Climb, 4 x 1 rep + 2 Bar MU’s + 3 Strict Pull Ups, rest 30 sec
A2. DB Push Press @ 30X3, 4 x 6-8 reps, rest 3 min
***During rest, lay over med ball holding 5# plate w/ arms straight over head stretching T-spine and shoulders
+
10 min AMRAP
5 L-Sit Pull Ups
5 Deficit Strict HSPU’s, 3” deficit
5 Strict Ring Dips
+
3 sets 
Row 1000m *at 30 min TT pace + 2 sec
15 Russian KB Swings, 70#
30 Double Unders
rest 1 min b/w sets   

A1. Done

B. 45# DB, 8,8,7,6. Shoulders were toast by the end. 

AMRAP 6+5 L sit pull ups

Metcon

6:40 ( technical difficulties with the rope. Grabbed the wrong one. Missed a lot) 

5:59

5:51

2:14 pace on all 3 rows.