Friday 10/9

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, 2 min **add weight vest if possible
B. 2 Bar MU’s + 4 CTB Pull Ups + 6 Pull Ups, 4 sets, rest as needed to get unbroken
C1. Incline Bench Press @ 20X1, 4 x 3-5 reps, rest 20 sec
C2. Ring Push Ups @ 20X!, 4 x 8-10 reps, rest 3 min
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For time:
1-2-3-4-5-6-7 Unbroken Strict HSPU’s for time:
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Row 150m MAX EFFORT, rest 2-3 min x 4

MU -practice Done! 

Got 2 strict MUs - getting better 

A. Done - No weight vest. Last few reps I could only get my chin over the bar. All unbroken. 

B. Done - My hands!!! This was fun but my hands were on fire! lol 

C1. 185/205/225/235 - Last rep on the last set I failed. 

C2.Done

D.3:52 - Failed the last rep on the set of 7 @ the 2:30 mark. Waited 1 min and then hit the last 7 unbroken. 

E. 26.1/25.2/24.6/24.9sec - At first these weren't that bad. The last one kinda hurt.