6:00-7:23

Wednesday- Strength Speed LB + Sport EMOM

A. Deadlift, build to 1RM **don’t risk back, go heavy and push it but if you feel uncomfortable at all, stop there

+ 330 back felt great had more trouble keeping upper back in position then lower back!

Eccentric Only Muscle Up- 1/min for 10 min --https://www.youtube.com/watch?v=_T1ICdTQeug

+

12 min EMOM

1st- 20-30 sec Top of Ring Support Hold

2nd- 20-30 sec Bottom of Ring Dip Hold

3rd- 20-30 sec Chin Over Bar Hold

+

1 round all 30 seconds, second round only top ring hold was thirty rest was 20 pu position started to sink to being forehead at bar height and shoulders started caving last two rounds on rings

3 attempts, max unbroken Double Unders, rest 2 min b/w sets

+ 65,83,50

100 Wallball for time:
4:06