1/30/2019

3 Sets: 
24 GHDSUs 
16 Cal Skierg 
8 Muscle Ups 
rest 3min bw sets 
Set 1 - 3:02
Set 2 - 3:15
Set 3 - 3:29
UB MU for each set, kept the ski erg at 1100 cals/hr for each set


A1. Power Clean and Jerk; 8 UB reps @ 135# x 3 sets; rest 20 seconds 
UB each set 
A2. C2B Pull-up; 20 for time x 3 sets; rest 20 seconds
15/5 for set 1, 8/6/6 on set 2, 6/6/4/4 on set 3
A3. Deadlift; 20 UB reps @ 205# x 3 sets; rest as needed bw sets 
Used 205lbs, this was extremely difficult on my grip, but I got through all three sets UB


5min AMRAP: 
7 K HSPUs 
11 Cal Row 
5 Rounds + 7kHSPU
UB kHSPU
kept the row at 1500 cals/hr