9/27/2022

B1. BB Bent over rows with pronated grip 6-8 reps x5, rest 1 min 

135lbs for each set

B2. Top to top DB alternating Z-press from straight leg seated 10 reps (5/side) x5, rest 1 min

53lb kbs

3 sets of:
6 unbroken strict pull-ups 

12 Banded Pull-ups
-rest 2-3 minutes

3 Rounds for Time:
14 Cal Bike Erg
7 Strict HSPUs

5:04 - Held 350+ watts on an assault bike and spilt the sHSPU into 4/3. I think this was paced pretty well, maybe I could've pushed a little more on the bike but I think going above 400 watts would've made my breathing too hard to control while trying to do a sHSPU

rest 5min

3 Rounds for Time:
10 Power Snatch @ 75/55lbs
10 Kiping HSPUs

4:45 - Did not pace this well. I tried to push the power snatches and go 5/5 on the kHSPU, but that lasted one round, then I switched to 5/5 on the power snatches and completely fell apart on the kHSPU