For time
Row 250m
Squat snatch ladder – 1 rep at 155/165/175/185/195
2:54
Snatches actually felt better here than in warm up, row pace was @ 1:34
+
For time
AB 30 cals
Squat clean ladder – 1 rep @ 225/235/245/255/265
4:52
Went 40 seconds on bike, might not have been the best idea to move through a clean ladder really fast.
Felt like I moved the 245 and up better, just got tighter and focus on keeping an upright torso
+
5 rounds for time
50ft HS Walk
5 ring MU
13:11
From the beginning I made up my mind that I was going to break my handstand into 4 quick sets. This worked well even though I didn’t have a rest structure in place. All muscle ups unbroken. One thing that I noticed wasn’t that shoulder endurance was the biggest limiter, when my shoulders got tired, it was harder or took more focus/discipline/energy to keep a good hollow position. Felt myself in over extension often when the shoulders got tired.