Tuesday-

15 min easy pace

Run 200m

30 sec Passive Hang from Rings

30 sec HS Hold

30 sec Hollow Hold

+

A1. Single Arm Push Press @ 20X1, 4 x 2 reps, rest 20-30 sec b/w sides

A2. Supinated Grip Pendlay Row @ 20X1, 4 x 5 reps, rest 90 sec

+

3 sets @ high consistent effort, mix and match order

Row 40 Cals

15 Power Snatch, 65#

7 Muscle Ups

15 Thrusters, 65#

7 Box Jumps, 30”

Rest 3 min b/w sets

A done finished 4 rounds plus the passive ring hangs

A1. 70, 80, 80, 80. Tried the 100# db and that sucker wouldn't move off my shoulder. Lol!

A2. 135, 145, 145, 150

Metcons

1) 6:25

2) 7:26

3) 8:16

Moved with high intensity, but broke the thrusters and Snatches into 8+7 every round trying to minimize the time under pressure on my hand. Same with the muscle ups 3+2+2 every round