Aug 25th

Monday 

AM - FSq int %’s (low) + Upper EMOM stamina

A. Front Squat, 2 reps @ 88% RM x 5 sets, 3 min

B. EMOM x 10 mins:

3 Bar Muscle-ups

3 Strict HSPU to tough deficit

C. EMOM x 10 mins:

5 Strict Pronated Chin-ups

5 Strict Ring Dips

A. @ 213#-- felt pretty heavy today

B. completed, used 4" plates for depth, hands were close to ripping on bar mu

C, completed, got tough at the end

7-- squats felt heavy, then i felt heavy when i tried to move my body on the other stuff lol

PM - mixed MAP Sets

3 sets @ 85-90%:

30 cal AirDyne

25 unbroken DU’s x 3 sets

20 KBS - 24kg

15 Step Down Box Jumps - 24”

10 Wall Balls - 20# to 9 ft

4 min b/t sets

*Mix and match work time

4:36

4:52

5:02

7-- tough, the first one was much faster because i started on the AD so i was pushing hard there, that was definitely what slowed me down on the other rounds