4/10/2014

A. Front Squat - 3 x 4-5; rest as needed (feel this out, light load)
B1. Bar Muscle-up - 3-5 UB reps x3; rest 30sec
B2. Strict CTB Pull-up - AMRAP UB sets of 3 in 90sec x3; rest 4min
+
EMOM for 10min
30sec AD @ hard effort + 5 CTB Pull-ups
+
EMOM for 10min
2 Muscle-ups + 5 KB Swings @ 62#

NOTES:

A- @ 165#...185#...205# light and felt good. 

B1- 3x5 easy 5 reps. 

B2- Reps: 14, 11, 9

EMOM1- c2b were fast but felt off tempo from completing the strict c2b first.

EMOM2- clean muscle-ups and fast KB swings @ 70# Ripped on the Bar muscle ups so reps weren't as comfortable as I wanted, but what's comfortable.