Tuesday- UB CP + Density + MAP High effort
A1. Legless Rope Climb, 4 x 1 rep + 10 CTB 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
3 Bar Muscle Ups
7 Toes to Bar
3 Strict HSPU’s, 5” deficit
10 Ring Push Ups
+
3 sets 
Row 1000m *at 30 min TT pace 
10 Wall Ball, 20#
10 Burpees
rest 1 min b/w sets   

A1. Done. Got spicy. 

A2. Used 50# DB, 6,6,6,6, last round broke at 4 and 2. These got really spicy today. 

Metcon

4+7 ttb

Started last round with 2 mins left and I missed my first 2 MUs. Otherwise I think I could have hit 5 rounds. Pulling was gone 

Metcon 2

5:45

5:48

5:47