2 rope ascents
Worked on efficient RC and adjusting my bad wrist during HS walk. DU's were unbroken, pistols unbroken. Knees felt ok.
rest as needed
A. PS x 1/OHS x 3 - build to a tough triple in the OHS with perfect form
B. FS - 6 sets of 3 @ 75% 1RM - rest as needed, shorter the better
PS + OHS = 165/175/185
Had to split snatch the 185. Need to get stronger.
FS = 6 sets at 235
5 rds - grinder pace, not hot:
prowler push - tough weight - 50 m
14:44 - MU's were done 4/3. Grinder pace on sled.
rest 5 min
3 rds for time:
20 chin ups
20 ring dips
9:44 - Arms were a little toasty after the Mu's. Dips were a challenge. CU were 20/10+10