Wednesday

Wednesday- Squat/Pull Strength + Bend Push Strength + Core
A1. Overhead squat @ 33X1, 4 x 4, rest 60 sec
A2. Towel L-sit Pull Ups, 4 x 4-6 reps, rest 2 min
B1. Snatch High Pull @ 20X1, 4 x 5, rest 60 sec **pull to nipple line, don’t go too heavy to where you can’t get it this high
B2. Wtd Ring Dips @ 33X1, 4 x 5, rest 2 min
+
15 min EMOM
1st- 10-30 sec Bottom of Ring Hold
2nd- 20-30 sec Hollow Hold
3rd- 15-20 Hip Extensions

Didn't sleep well the night before so I think it took some time to get into this workout.

Add in Tuesday AM here 

4min run 
3 min rest 
4 min row 
Only did one set though. I was very dead after the 1st run. 

A1. 225/225/245/275 These were tough but shoulder felt good
A2. Done  4 reps each also very tough 

B1. 135/135/155/175
B2. 26/35/35/44 Wasn't sure if I could do this but felt good at the end. Glad that I can do these again. 

15min EMOM
Done