Row 24 min @ 30 min TT effort, stay on a running clock, off every 4 to do
4 strict HSPU
2 bar MU
4 ring dips
1 rope climb
The volume was low enough each round that I felt my positions were really good and I also fetl what had been missing positionally in my bmu I got a chance to focus on that and it felt solid
(rest as needed)
Bike 24 min @ 30 min effort, stay on a running clock, off every 4 to do
6 1-arm alternating DB hang snatches @ 70lbs
6 single DB box step ups with the 70, 24in
6 GH raises
15 sec hanging L-sit
Man that 70 lb db got heavy even only at 6 reps – the hang snatch, if I tried to cycle it kind of became a hover snatch trying to slow down and fight against good old gravity