Sunday Double

TRAINING:
AM
A1. Close Grip Bench Press @ 30X1, 2-3 reps x 4 sets, 2 min
A2. Pronated Chin-ups @ 31X1, 2-3 weighted reps x 4 sets, 2 min
B. Muscle-ups, 1 rep every 30 seconds for up to 7 minutes - if you fail 2 times you are done
C. HSPU to depth, 1 tough rep every 30 sec for up to 7 minutes - if you fail 2 times, you are done

PM
Run 25 minutes @ 140-150 beats per minute

RESULTS:
AM
A1. 105# (3), 110# (3), 115# (3), 120# (2)
A2. 30# (2), 30# (2), 35# (2), 35# (2)
B. Completed with ease, all attempts were successful (full turn out)
C. Completed all attempts were successful (5.5" depth, all strict)

PM
3,000 m @ a 150 heart rate