AM (done at 10:30 as my alarm didn't go off this morning. BUMMER.)
60 min AMRAP:
8 min jog
50 DU first set, 2 breaks: 11 and 21. Other 3 sets unbroken. Need to calm breathing before beginning, that's what tripped me up in the beginning.
4 min walk
First 8 min was ok, but after that it became a little bit of a struggle.. especially around the 4 min mark. Pushed hard just to maintain decent foot strike.+
muscle up work For 8 min, did 1 jumping MU+dip on the minute. Successful dip 3 times! Strict MU 2, 1, 2 then started failing. Terminated both movements when I hit 2 failures in a row.
PM (3 pm)
A. Work up to 1 rep max back squat set a new PR at 220!
B. AMRAP 30X1 back squat at 85% of A's weight got 5 reps at 187
+
50 strict HSPU 32" width allowance, switch to kipping only after hitting muscle failure wow, this was rough. did 2 ab mats the whole time, hit a wall at about 25 strict (8:18) then switched to kipping for the last half. ended at 23:32. pretty much everything went to shit after 30 reps.+
rest as needed
+
2 sets of AMRAP pull ups; rest 8 min b/t sets 10, sloppy kip; 14, shallower kip; grip failure both times.
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