A – Exaggerated arching hang into dead hang x 6 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4)
6 reps was fairly tough, had to rest a little longer because I felt quality was waning at set 4
B1 – Band resisted strict C2B AMRAP, rest 30 sec
5 – 3 – 1
B2 – Strict C2B AMRAP, rest 30 sec
4 – 3 – 1
B3 – Band assisted strict C2B AMRAP into Band assisted chin over bar pullups AMRAP, rest 4-5 min x 3 sets (make these true AMRAP’s this week)
4+6 – 5+4 – 5+6
C1 – Strict HSPU AMRAP, rest 30 sec
14 – 9 – 6
C2 – Kipping HSPU AMRAP, rest 30 sec
13 – 13 – 10 (got really sloppy on the last set and feel that my heel would not have crossed the line on 2-3 reps
C3 – BB shoulder to overhead @ 115lbs x 15 for time, rest 4-5 min x 3 sets
23 – 25 – 27
D1 – AMRAP 1-DB strict press L arm, rest 1 min
8 – 8 – 6
D2 – AMRAP Diamond pushups, rest 1 min
6 (pauses in the bottom, not doing that again) – 13 – 12
D3 – AMRAP 1-DB strict press R arm, rest 1 min
8 – 8 – 6
D4 – 10 pendlay rows, rest 1 min x 3 sets
Done @ 115