Warmup

3 rounds

10 crossbody rdl

10 kb around the worlds

30 second soreson stretch

all went well

A. Squat snatch @80% 10 singles rest 2btwn- 1 miss @185 but everything else felt solid. Focus was finishing the pull.

B. Back squat 6-8 reps (3sec eccentric)

all done @265. Lots of time under tension definitely felt this all day.

C1. Pushpress 6-8 reps

C2. 100 du AFAP

push press 8 reps @185 and du all under 1:00. Both felt pretty solid.

PM

20 emom

odd-7 c2b

even-7 hspu

both movements are ub c2b felt alittle lack of pull last 2 sets. Hspu felt good throughout.

20 emom

odd-7 t2b

even-1-2 ring muscle ups

all t2b ub. Did 2 ring muscle ups for 8 sets total. Focused really finishing with the lats  and pulling myself through. T2b are starting to feel better.

20 emom

m1- 18 cal row

m2- 16 cal bike

m3- 12 bfb

this was a real challenge. Bike become hard to generate power and hr throughout was fairly high. Got all within time cap so proud of that.