A – Narrow stance box squats to parallel @ 21X1 tempo 4 sets of 10, rest 2 min (good concentric speed)I completely misread this so I fucked up this one
B1 – Clean grip deadlift x 10 TNG reps, rest 2 min (same load across, tension in lats not elbows)
185
This was light, but the lighter loading helped me keep the lats active and engaged.
B2 – Hanging low L-sit x 10 sec into bent knee L-sit x 10 sec, rest 2 min x 5 sets
These were sneaky tough.
C1 – Piked front lever on rings to inverted x 6 controlled reps, rest 1 min
Quality starts to be a fight at rep 5
C2 – Banded pull throughs from sumo stance x 10, rest 1 min x 4
Done
D – Outdoor sled drag 1000m, steady walking pace
Not enough time to complete all 1000m in time
Did get a ton of EN2 work in at home plus a good kayak session in for about 30 minutes