Friday

A1. Push Press @ 20X6, 4 x 3, rest 90 sec **focus on keeping rib cage locked down during lockout

A2. Strict Lean Away Pull Ups @ 20X5, 4 x 5-6, rest 90 sec

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14 min EMOM

1st- 8 Kipping HSPU’s at deficit, as much as possible

2nd- 1 Rope Climb Legless + 1 Rope Climb

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4 x (6 x Row 35 sec @ 2k pace -3 sec, rest 25 sec), rest 90 sec b/w sets

Really under estimated how beat up my forearm was from the treatment yesterday. I can't grip anything with my left hand.

A. Kept it light 45#, still could feel the bones in my hand grinding a bit.

A2. 4x5 but in singles. Just hard to grip.

EMOM

Ring push ups

I did 4 sets with leg less, then with legs.

Row done no misses.