Saturday

Saturday- A.M. Bike Intervals + Test P.M. UB Density Sport + LP
A.M.
Row 4 min @ 2k pace
Rest 3 min
Row 3 min @ 2k pace
Rest 2 min
Row 1 min @ 2k pace, rest 30 sec x 4
Rest 2 min
For time:
18-15-12-9-6-3
Wallball, 20#
Burpees

P.M.
16 min EMOM
1st- 10-12 CTB Pull Ups
2nd- 10-12 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: 
Rowing done. 
WBs & Burpees
7:52

Also tried some strict MUs and was able to hit 4 singles in about 5min. They're feeling better. Not sure that they would meet regional standards but its progress. 

PM:

16min EMOM
1st: 10/10/10/9/9/9/9/9
2nd: 10/10/10/10/10/10/10/10

Sled push - Done with 2 45# plates.