Wednesday- 10:29-12:03

DE UB + CF heavy + Sprints

2 sets of 10 Ring Swings w/ Towell b/w feet **focus on tight hollow and arch positions **tighter hollow position, there should be no angle at your hips.  Also more active shoulders keeping more tension on the rings.  Lastly, raise the rings to where you have to jump to them

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1 negative Muscle Up/45 sec for 12 reps

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A. CG Bench Press, build to 1RM, then -10-15% for 3 x 3, rest 90-120 sec b/w sets building then 2-3 min b/w sets on drop sets

205/ 175 tried 185 but couldn't get three so dropped to 175

B. Strict Pull-Up- 3 x AMRAP Unbroken, rest 120 sec

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12,8,6

8 min AMRAP

3 Power Clean, 185#

3 HSPU’s

7 rounds

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4 sets

45 sec Forward Sled Drag w/ harness around waist, heavy grinding weight, rest 90 sec

180