130108

AM
Warm up
10 x 300m row
Rest 45 sec

1A. 5x5 Weighted Strict Pullup
44lb KB

1B. 5x ME Ring Dips
24, 18, 14, 16, 14

2. 3x20 Reverse Hyper
50lbs

3. Sled push (light and fast) 20 seconds
Rest 3:40
140lbs

4. EMOM 10
3 Bar MU
*No gymnastics kip, use regular kip.
I like it. 

PM
CLEAN
6@70%
4@80%
3@85%
2@905
1@95%
150, 170, Singles at 180, 185, 190, 195F, 195, 200, 205F, 205. Below is 205 and that is actually is 97.6%.  :)

15 reps AFAP @ 80%
4:40 @ 175. Missed the 13th rep. Slow and lethargic today.

CLEAN PULLS
4x3 @ 100+%
210, 215 x 3

Sunshine and Drew wanted to do Outlaw's conditioning from today, so I did it with them.

7 rounds for time and calories of:

30 Seconds ME Row for Calories
5 Muscle-Ups
5 Power Snatches 135/95#

Rest 1:1

1:13, 1:10, 1:10, 1:10, 1:09, 1:09, 1:19.  Only broke MU on the last set because I failed on the 5th rep. Very happy with this.