Friday 10/2

10 min Practice Ring Swings w/ Towel- https://www.powermonkeyfitness.com/videos/basic-ring-swings-towel-drill
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Strict Muscle Ups- 5 min attempts
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A. Strict Lean Away CTB Pull Ups @ 30X1, 4 x 4-6 reps, rest as needed to get unbroken
B. 1→ 5 Unbroken CTB Pull Up Ladder AMRAP- 4 minutes
C1. Incline Bench Press @ 20X1, 4 x 4-6 reps, rest 20 sec
C2. Ring Push Ups @ 20X!, 4 x 8-10 reps, rest 3 min
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For time:
15-12-9
Strict HSPU’s
Ring Dips
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Row 500m for time:

Ring Swing Practice - Done

S.MUs - Got 1. I had to over exaggerate my false grip. I think I might need to work on that some.

A. Done - did 4x4. Last reps were tough. Didn't get C2B on last few.
B. 3+12 - Couldn't find a rhythm.
C1. All done @ 185.
C2.  Done

D. 9:42 - Well I thought my shoulders were strong. lol. I went UB on the first round and then the HSPU got difficult. Set of 9 was all singles on the HSPU.

E. 1:30 - I was on a 1:28/500m pace and then died 1min