A – Strict C2B pullups x 4 + kipping C2B pullups x 6, rest 2-3 min to recovery x 5 setsfelt pretty good here.
B1 – 1-arm alternating DB shoulder to overhead x 12 (6/arm, switch overhead each rep), rest 1 min
55-40-45
Went down after the first because didn’t practice enough and my thumb was getting caught, just wasn’t pretty. Then got comfortable at the night weight and then actually felt like an athlete again towards the end.
B2 – Batwing row x 6-8/side, rest 1 min x 3 sets
C – Front rack cyclist squats @ 2011 tempo x 8, new set every 2:30 x 4
125
Why do these at tempo feel like the take so much longer than they actually do.
+
6 rounds for time
3 bar MU
6 strict HSPU
35 DU’s
8:40
Had a little wrist pain that could feel on top of the lockout, could adjust hands on hspu. All hspu done unbroken but having to adjust my hands effected some fatigue and fought for last couple of reps in the last round. Changed handgrips early on because felt my hands were going to rip and changed to ones that felt better.
+
KB bottoms up front squats x 6/side
Side plank rotate unders x 4/side
Dead hang to inverted to tucked front lever x 2 controlled reps
3-4 times through, rest as needed
3 sets