A. Warmup 3 rds
1k row
50 double unders
25 cal bike
2 leg less rope climbs
*PR for legless Rope climbs in one day to actual target!
B. Deficit Strict handstand push-up: every :45 till failure. 9″ (9 10kg plates)
C. 10 P bar negatives: done
D. Tabata HS hold X 8: done
Super hard but able to finish
AM: gymnastics add on first
A. Push Jerk 5RM: 171(78kg), drops at 70kg
B. Back squat 5 RM: 118kg, up 3kg from last week
PM
A. 5 front squats at 70% of 1RM
10 strict HSPU
25 t2b
4 rounds
14:36@193
B. Bent over rows with eccentric down: Rows at 44#x4
C. Lever and glide kip work
D. 400×8: run every 3:00 averaged 1:26-1:28