Strength
For Monday:

1) Deadlift - Skipped.. legs still unreasonably sore

2a) Bench Press:
1X8 @ 70%, (225)
2X5 @ 80%, (255)
2X3 @ 85%, (275)
- rest 60 sec.
-- Made all reps, felt pretty easy. Need to re-test bench max

2b) Strict Weighted Pull-ups:
1X8 @ 60%, (60 lb)
2X5 @ 70%, (55 lb) - Dropped weight on the second and third sets
2X3 @ 75%, (60lb)
- rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

9 Bar Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14#

For time.
11:42 Rx
- Bar MU felt good, but could only get 3 at a time...All wall balls unbroken

Midline (later today)

1a) 3XME L-Sit Holds – rest 45 sec.
- 30, 20, 20
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
- all reps with 210lb