Warmup done

40 ring muscle ups in sets of 5

couldn’t do sets of 5 i did 3 sets which is way better then before but then had to go to sets of 3. Still working on getting my wrist to face each other and pushing down on the rings the entire time. These are so mental for me but i will get them. Plus side is if you would have programed this 6 months ago theres no way i would have done it or been able to get it done.

EMOM 22

M1- row 1:50 for 40sec

M2- 12 c2b pull-ups

10 sets ub then 8-4 last 2 sets tore my hand but i believe i could have done this ub.

EMOM 22

M1- bike at 350+

M2- 8-12 khspu

all sets ub for 12

AB 10 @300

every 2 min

8 pistols

done this was ok slowly getting better at pistols

Row 3k @1:53

rest 5 min

x2

Row 1k @1:51-1:53

rest 5

x2

done rowing has been feeling really good

10-20 min mobility