Tuesday- UB ME + UB Density + Mixed MAP

A. Clean & Jerk, 1 rep @ 75-80% each min for 15 min *focus on perfect tech

165 again tried 175 first 5 reps started the. Reps weren't really sharp so I dropped the weight. 

B1. Bench Press, 6 sets to build to 2RM **

185 weren't pretty 

B2. Strict Lean Away CTB Pull Ups, 6 x 4-5 reps, rest 90 sec sets of 5 except what was recorded https://youtu.be/8SWOa_jkHSM **video 1-2 sets of these

C. Negative Ring Muscle Up- 1/min for 6 min

+

The reverse in the turn over was really hard to control still 

10 min AMRAP

2 x 5 Unbroken CTB Pull Ups

2 Ring Dips

4 Ring Push Ups

6 Kipping HSPU’s

+

3 rounds and 1 set of the pull ups, still struggling with the ctb and hspu's had me. 

3 sets @ consistent effort, mix and match order each set **record times

Row 500m

15 KB Swings, 53#

15 Burpees

25 Double Uners

Rest 2 min b/w sets

4:03

2nd

Kb

Burpee

Du

Row 

4:07

Burpee

Du

Kb

Row