AM:
Gymnastic add on:
A. 15 rope climbs: legs up, legless down/ 10:06
B. 2 rounds:
1k row 4:07/4:09
1k run 5:12/5:19
100 dubs 1:32/1:12
21:55
C. 3 weighted chin ups + 1 negative: worked up by 2.5#. Ended at 20#
PM:
A. 3RM front squat with 1-second pause each rep: 231, 242 for 2. Did drops at 100kg(220)
B. Bounding work done
C. Modified a little bit:
ME Muscle ups 3/3
ME CTB 10/10
500m row
100 dubs
21:15 I think? idk
D. Worked to a heavy clean and jerk at 203#