warmup

4 rounds

10 lat pullovers

1-2 hips to rings

10 banded transitions

+

30 rmu in sets of 3

all done felt pretty good still working on what i need to. Also kind of the same with the bmu i think i drop to straight down so will work on that.

EMOM 22

M1-40 sec row @1:50

M2- 12 c2b

11 sets ub this time one more set man ill get there

EMOM 22

m1- bike 40 sec @350 watts+

m2- 6-8 strict hspu

all done ub did 6 strict hspu each time

+

10 min ab @300

every 2min

30′ hs walk

done

Pm

Row 4k @1:55 pace – 15:22.3

rest 7 min

Row 4k @1:53 – 15:05.3

+

20 min ab @300 done