A1 – Strict HSPU AMRAP(-1), rest 30 sec, Strict HSPU AMRAP(-1), rest 30 sec, Strict HSPU AMRAP(-1), rest 90 sec
1st – 8-4-3 2nd 6-4-3 (bad hand position on the first set, then feet came off the wall when I had about 1 more in me
A2 – Parallette L-sit – accumulate 45 sec in as few sets and on as little rest as possible, rest 90 sec x 2 sets
15ish sec for the first L then it went downhill fast, chipped away with 6-7 sec at a time
B2 – Filly lunge x 50ft (one arm front rack one arm overhead, switch at halfway), rest 30 sec
Felt more comfortable with right hand overhead first. These skyrocketed my heart rate, no turn around for 50ft just straight through with the switch halfway.
There was a group doing the metcon, so I paused after the 2nd set and returned afterwards to finish up set 3&4
B3 – (Strict pullup + push away to tucked front lever + controlled negative to dead hang) * 4-5 ‘reps’, rest 90 sec x 4 sets
Loved this movement, only went for 4 each set, was going to go for 5 but the quality of my negative on the last rep was starting to fade
C – (Ring MU x 1 + Strict dips with pause in bottom x 3) x 2-3 ‘reps’, rest 2-3 min x 3 sets for quality
Shoulder was not having the dip today at all. Even tried on the parallel bar but wasn’t happening
+
3 rounds for time
7 dbl DB power cleans @ 50/hand
28 DU’s
1:47
rest 4 min
3 rounds for time
10 1-arm DB hang split snatch @ 50
28 DU’s
2:20
rest 4 min
3 rounds for time
5 dbl DB devil press @ 50/hand
28 DU’s
2:30