Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
Row 4 min @ 2 sec faster than 2k pace
Rest 3 min
Row 3 min @ 2 sec faster than 2k pace
Rest 2 min
Row 1 min @ 2 sec faster than 2k pace, rest 30 sec x 4
Rest 2 min
For time:
3 rounds
25 Overhead Squats, 95#
7 Muscle Ups

P.M.
16 min EMOM
1st- 12 CTB Pull Ups
2nd- 11 Kipping HSPU’s @ 3.5” deficit **shoot for highest # possible
+
Sled Push Heavy, 6 x 15 sec sprints, rest 2:45 **moderately heavy, fast turnover


AM:
Row done. Tried to hold a 1:44pace 
10:29 - Did 16/9 on OHS and 4/3 on MUs. Feeling strong but lungs not there yet. 

PM: 
EMOM - Done
12 C2B on all 
11/11/11/8/8/8/8/8

Sled push skipped