Friday- UB strength + UB Gymnastics stamina + short tester

A1. Split Position BB Press @ 20X2, 4 x 8-10, rest 60 sec

A2. Single Arm Bent Row, 4 x 10/arm, rest 30 sec b/w arms

+

16 min EMOM

1st- 1 Legless Rope Climb

2nd- 3 Muscle Ups + 5 HSPU’s

+

For time:

30 Wallballs, 20#

30 KB Swings, 70#

30 Wallball, 20#

A. 95# , 8,9,9,9

A1. 50, 70,70,70

EMOM was super tough.

Skipped the 5th round of rope climbs cause I had no pull. Muscle ups were super rusty. First 2 rounds might as well have been strict. Did 5 rounds UB then 2+1. Down side to being back up in body weight from 150 to 160 lol!

Tester 5:09

Split at 15+10+5 on round 1 of WB and KBS, last round of WB were sets of 5. Found the suck.