8/10/2022

A. sHSPU @ 2" deficit - 30 reps in sets of 3-5 with 1:30 rest between sets

4 sets of 5, 1 set of 4, 2 sets of 3

B1. Strict Weighted Pull-up; 2-3 reps x 4 sets; rest 1min

50lbs 

B2. Strict Pull-up; AMRAP in 1min x 4 sets; rest 3-4min

13 - 12 - 9 - 10

10min C2 Bike @ 90-95% of 20min max watt test
rest 5min
x2 total sets

I did this at 275 watts, which is about where I would be at had I done this with an assault bike. I did not sprint the last 60-90 seconds and frankly I do not see how that would have been possible with the paces you wanted me to hold