Wed. 6:00-7:00/ this is when I lost email and did what I could remember

1 neg. muscle up 1 every 40 sec for 7 minutes

Bench @75% 3 min for 7
155

3x5 pull up @ 20x2

3x5-8 clapping pu
Sets of 8

5,4,3,2,1
Dl @ 275
Bench @155
4:22


10 sec sprint w/ sled @135
Into 100 meter sprint r 1:48
4 sets

Took rougly 35 seconds with sled sprint +100 meter sprint to accomish