1/9/2018

AM
A. weighted shspu; 8 sets of 3 reps - rest as needed to ensure explsoive reps 
B1. Isometric close grip bench press hold; 20 seconds @135# x3; rest 10 sec
B2. Strict hspu; 15 reps AFAP x3; rest 10 sec
B3. Plank hold; 30 seconds accumulated AFAP x3; rest 4 min
A-B3 done

PM
4 Rounds for Time: 
30 Double Unders 
4 UB Ring Muscle Ups 
directly into: 
4 Rounds for Time: 
30 Double Unders 
7 UB C2B 
directly into: 
4 Rounds for Time: 
30 Double Unders 
50' Hand Over Hand Sled Drag (light load, continuous pulls) 
12:08 total time