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 @ 105%, 1/45 sec sec for 8 reps
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 Steps Front Rack Walking Lunges, 165#
15 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

A. 345# felt good
B1. done 8 reps each
B2. done with 45# 

3 rounds FT: 
Lunges were UB on 1st round and then 10/10 
C2B all UB
5:58

EMOM - Done
could only do about 10 - 15sec each. Very challenging.