5 min machine

4 rounds

10 lat pullovers

1-2 hips to rings

10 banded muscle up transitions

 

+

30 rmu in sets of 3 focus on falling back

all ub falling back was allitle struggle with timing but could defiantly tell i had more momentum 

22emom

-40 sec row @1:50 34 spm

-12 c2b

All ub finally lets go 

 

22emom

-40 sec bike @350+

-6-8 shspu

Done all ub all sets 6-7 reps 

+

15 min row @300

done 

Pm

Row 5k @2:00          19:50 (33spm)

rest 3

row 3k @1:55           11:33.5 (34spm)

rest 2 min

row 1k @1:50            3:39.1 (34spm)

rest 10

300 cal bike

every 2 min

10 kb swings

done 25:40 all kb swings ub. kept at about 60-64 rpm.