Friday

Forearm Prep

3 sets

10 controlled PVC Rotations

10 Flexion/Extensions w/ 2.5# plate

10 Side to Side w/ 2.5# plate

10-12 Shoulder Extensions

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A1. Half-kneeling Landmine Press @ 20X2, 4 x 6-8/arm, rest 30 sec b/w arms

A2. Rope Climb Legless, 4 x 1 rep, rest 90 sec

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Towel Ring Swing Drill- 2 x 8-10 swings- https://www.youtube.com/watch?v=g5FOnDXeNuE

30 sec AMRAP Muscle Ups **not bad last week, just try to stay more hollow and not let feet get so high up, they should not get above ring height.  **try keeping towel between feet during actual reps

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5 x Max Unbroken Muscle Ups, rest 90 sec b/w sets

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5 sets on 3 min running clock

12 CTB Pull-Ups

16 Russian KB Swings, 80#

20 Burpee Box Jumps, 24”

A. 45#s 6,6,6,6

B. Done

Towel swings done.

:30 sec MUs 8, towel flew out of my feet at 4 lol

5 sets MU

6,6,5,6,4

Most frustrating metcon yet.

1) 2:41

2) 14 burpees

3) 11 burpees

4) 16 kbs (had to cut off the tape holding my grips, was cutting off circulation to my hands)

5) 7 burpees