DL: 1-2-3-4-5-6-7-8-9-10
PU: 20-18-16-14-12-10-8-6-4-2

Five sets of 3 strict ring muscle ups

5 rounds for time
14 Thruster 43/29 kg
3 Hand Stand Push-Ups
60 Double Unders

(Nate)
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (6 Pullups & 2 Ring Dips)
4 Handstand Push-ups (After 2nd round I could only do negitives)
8 2-Pood Kettlebell swings

The HSPU killed me!!!!!

(Warmup)
3 rounds of 10-15 reps:

Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>

50% х 5, 60% х 3, 70% х 2, 80% х 1, 90% х 1, 95% х 1, 100% х 1

3x3 @ 80%, 85%, 90%

15/15 intervals of KB Snatch for warm up x 10 (5 total minutes)

10-1 Partner Ladders of the following: (e.g. Partner 1 does all 10 reps of the deadlift, then partner 2 goes, partner 1 then does 9, then partner 2 does 9 etc). As soon as you both partners do the last rep, go immediately to the next exercise.

Deadlift - 225/155
Box Jump
Double KB Front Squat - 53s/35s
Slamball - Heavy
HSPU (or pushups sub)

• HSPU kicked my ass!

Ran from gym to flood wall and down to branch Rickey mural then turned and went back.

5 rounds for time:
5 manmakers
run 400 meters

Jalat