A. Muscle Up Practice.
10 reps no feet flail... huge improvement here. right elbow still lagging, but this was a mental win for me. not too much rest between reps either
B. HSPU. 10 reps to max depth
1 rep 10s on side of abmat / 9 reps abmat only
C1. Ring Support in Ext. Rot. Accumulate 45 secs. 1 min rest.
C2. Wall Facing Shoulder Taps. AMRAP Unbroken. 1 min rest. (45, 50, 42, 40)
x4
D. Pseudo Planche Push Up. 20 reps.
+
"Jackie" - 9:37 *PR*
1000m Row
50 Thrusters 45#
30 Pullups
prob should have been more aggressive on the row. row finished at 4 min with 2 min 500 pace. thrusters broken up 25, 10, 15. pullups 10, 5, 5, ???
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