11/30/2016

A1. Split stance two arm DB strict press; 6-8 reps x4; rest 90 seconds
(alternate the split stance each set)
24kg kb used for these

A2. Strict C2B pull ups; 12 reps x4; rest 90 sec

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3 Sets: 
Row 300m 
5 Muscle Ups 
12 Strict HSPUs 
rest 90 Seconds 

1 - 3:16, 1:55/500m row, unbroken muscle ups, 4s on the sHSPU
2 - 4:01, 1:55/500m row, unbroken MU, 4s on the sHSPU
3 - 4:58, 1:55/500m row, unbroken MU, 3s on the sHSPU

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3 Sets: 
75 Double Unders 
12 Chest to Bar Pull-ups 
12 K HSPUs 
rest 90 Seconds 

1 - 1:58, UB on everything
2 - 2:00, UB on the C2B and kHSPU
3 - 2:14, UB on the C2B and kHSPU
Last few C2B on the last set were ugly

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3 Sets: 
Assault 1km 
2 Rope Climbs 
12 Burpees 
rest 90 Seconds 

1 - 3:11
2 - 3:00
3 - 2:54