Muscle up drills

2-3 rounds

1-2 banded levers

1-2 hips to rings

5 banded muscle up trans

Put the videos up on my youtube these are feeling better particularly the hips to rings

A. AB 3 min @66rpmx4

felt great and was able to hold that pace the whole time. legs recovered well in between also.

Row 800@1:48 pace x4

Was able to hold this also. Felt quick and hr got alitlle high (162) but focused on breathing and staying calm.

12 min amrap

5 hang squat clean thrusters@95

15 cal bike

5 deadlifts @315

5 full rounds+5+14 overall not bad all 5 rounds the dl were unbroken each bike took me roughly 55-minute. Defiantly felt the hamstrings and butt after the row then this.

Pm

Snatch warmup

circling snap pullups

active arch hang

kb windmills

side lying plate overhead reaches

20 sec tuck front lever

20 ghd side bends( old ghd doesn’t work well with these so ended up doing kb side bends)

I will video tape the snatch warmup this stretch felt good but could tell thoracic spine is tight.