Friday- UB CP + UB Density + Row Intervals
Daily WU
+
A. Muscle Ups, 30 reps for time:
B. Strict Deficit HSPU’s 4 x 10 Unbroken, rest as needed to stay unbroken 
C. 5 CTB Pull Ups/20 sec for 10 sets, rest 5 min repeat (shooting for all butterfly)
+
Row 250m @ 2k PR pace -6 sec, rest 20 sec x 4
rest 4 min
Row 250m @ 2k PR pace -6 sec, rest 20 sec x 4
+
10 min Row @ Z1-Z2 off feel

A. 5:14, ugh. Got slower. I'm blaming the rough day over all. Also I'm quite sure I did 2 extra... Lost count. Again rough day over all. 

B. Done

C. Last set on the second round only got 3 butterfly before coming off the bar. Ugh. 

1:51/500m

1:51

1:50

1:51

Rest

1:51.4

1:51.4

1:51.4

1:50

( though that was cool.)

Z1 row.