warmup

3x

5 snatch warmup

3kb windmill

1 turkish getup

3 rounds

10 towel kip swings

1-2 hips to rings

2 muslce ups wrist facing

muscle ups went way better and the turnover was solid.

3min amrap of muscle ups

-15 total started with a set of 5. pull become fatigued but happy with the first set. 4 more then a few weeks ago when i got 11. Long way to go on these but i will get better and make them a strength one day!!

Every 4 min row 750 x10

Felt good all rounds 2:44-2:50

pm

pec smash

pail rail

assested german hang

6-8 prone shoulder cars

8 banded rows 2 sec hold at top

10 lateral db raises

5×5 single arm ring row/ 60sec ring plank

3×10 w/pistols

All goo here pec smash feels great and prone shoulder cars. weighted pistols felt good seems like the eccentric i am using my glutes better.