Saturday

AM:
Dynamic Run Warm Up- 15-20 min
+
Run 2 x 200m @ goal mile pace, rest 1 min
Rest 2 m
Run 400m @ goal mile pace
Rest 3-4 min
Run 1 mile for time
+
5 min walk cool down
+
Rest as needed (preferably 30 min or more)
50 Strict HSPU’s for time:


PM:
30 Muscle Ups for time:
+
Jackie
Row 1000m
50 Thrusters, 45#
30 Pull Ups


1 mile - 7:01 Good PR. Didnt think I would PR. 

50 SHSPU - 4:31

30 MUs - 5:42 - I've noticed that I tend to over kip on the MU and get fatigued quicker. Have been trying to control the back swing more and keep my fatigue down. 
Jackie - 6:12 
https://www.youtube.com/watch?v=r2s6w87_v3w