Friday- UB strength + UB Gymnastics stamina + short tester

3 sets

5 Hanging shoulder CAR’s each direction

10 Band Pull Aparts

5 Kneeling Thoracic Rotations each side- https://www.youtube.com/watch?v=aCEKBGRhSBQ

A1. Split Position BB Press @ 20X2, 4 x 3-4, rest 60 sec

A2. Single Arm Bent Row, 4 x 8/arm, rest 30 sec b/w arms

+

18 min EMOM

1st- 1 Legless Rope Climb

2nd- 2 Muscle Ups + 5 HSPU’s

+

For time:

50 Squat Snatch, 95#

Warm up done

A1. 135x 3 reps, last set did 4 reps

A2. 70#

EMOM 18 done

Snatches

9:44

Did the first 10 in under a minute. Then died. For the record it was 110 degrees inside the box tho. That heat was killer.