Daily WU
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A. Front Squat @ 20X1, 3, 2, 1, 1, rest 3 min **all tough sets **second wave heavier than first
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15 rounds
2 Muscle Ups
4 HSPU’s
8 KB Swings, 70#
rest 30 sec b/w rounds
A. 255x3, 275x2, 295x1 (all with no belt btw, I was pleased) 305xF, 305xF. Got buried in the hole both times.
Metcon
22:18
Right shoulder was super tight. Kipping was actually painful for the first 3 rounds, so I used the smallest baby kip I could. By around round 5 or 6 my shoulder was finally loosening up a bit and it wasn't as painful to swing.
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