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 @ 20X2, 4 x 3-4 reps, rest 20-30 sec b/w sides

A2. Supinated Grip Pendlay Row @ 20X1, 4 x 6 reps, rest 90 sec

+

3 sets @ high consistent effort, mix and match order

Row 40 Cals

20 Russian Kb Swings, 70#

7 Muscle Ups

12 Burpee Box Jumps, 24”

Rest 3 min b/w sets

Warm up done. 4 rounds
A1, 2sets at 50# x4; 2 sets at 70#x3 the 70# were pretty tough.
A2. 115, 125, 135, 135

1) 5:45
2) 6:05
3) 6:23

Some of the ugliest MUs I've done in a long time. I was catching every one of them deep in the hole, the dip was never a problem tho, just ugly transitions.