A.
3 sets, not for time of:
bridge upsx 10 reps5-7 strcit toes-2-bar control decent
8-10 kipping hspu-work speed bringing legs right down
B.
5 sets of flex on beach complex @ 165 or above
1 snatch + 1 tng snatch grip dl + 1 hang snatch + 1 OHS
165,175,195,205,215
Was feeling pretty good today and finally broke through on this one. Focused on being more patient and the bar was flying up.
C. Strict press
120x3
135x3
155x3 or more
only got 2 at 155. right shoulder was not feeling right today
D.
20 muscle ups for time but after each muscle up perform 4 extra ring dips so actually 20 muscle ups & 100 ring dips for time.
18:51
This was tough. serious chest pump
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