Monday

Monday- Aerobic/Gym warm Up + Cl tech + UB Strength + UB Vol
2 rounds not for time:
20 Burpees
2 Turkish Get Ups/arm, 53#
10 Single Arm High Pulls, 53#
+
A. Clean Pull + Power Clean, 1 set/min for 10 min **build from 70%
B1. Supinated Grip Pull Up @ 21X1, 3 x 6-8, rest 30 sec
B2. Single Arm DB Press @ 20X2, 3 x 8-10, rest 30 sec b/w arms
+
3 rounds for time:
20 Alt Front Rack Step Ups 135#
20 CTB Pull Ups
+
10 min EMOM
1st- 10-30 sec Ring Support Hold w/ External Rotation as possible.
2nd- 10-30 sec Bottom of Ring dip Hold


Warm up Done
- arm pulls felt good. both sides seemed equal 

A. 225/245/255/265/275/285/295F/295/305

B1. Done
B2. Done @ 45#

3 rounds - 13:21 
c2b UB
Step ups were very tough

EMOM - Done