warmup

ab 30 sec on 30 off

x12 felt good kept most above 66

tuck front lever on rings x2

straight arm hips to rings x2

10 beat swings

went good could really feel the lats engage

2 amrap of muscle ups x3

hit 8-10 each round these are slowly getting better

pm

wall slides i really feel my left side low lat almost like it cramps but i can feel it really firing i believe.

also arch body ups are damn hard.