Wednesday

Wednesday- Aerobic/Gym Warm Up + Pulling Speed Strength + Strength EMOM
3 rounds not for time:
75 Double Unders
8 Supinated Grip Strict Toes to Bar
45 sec Wall Facing HS Hold **shift weight side to side every 5 sec or so, build to single arm holds, if you can do single arm holds than do that every 5 sec alternating
+
A. Banded Deadlifts, 7 x 3, rest 2 min **building
+
28 min EMOM
1st- 5 Front Squat, 225-245
2nd- 7 False Grip Strict Pull Ups
3rd- 7 Bench Press @ 70%ish **decrease weight if you need to based off last week
4th- off


Warm up done. 
Did alternating hands stand holds. Left side is a little weaker but felt good overall.


A. 225/245/265/285/315/345/375. 

EMOM - Done

1st - 225#
2nd - These got tough 
3rd - 185#
4th - off

I was on pace until the 24th minute. Finished at 29:30.