1 hour of basketball
30 mins of mobility

Muscle up progressions and HSPU

WOD

3min AMRAP Push ups - Hand release on toes - 59
3min AMRAP Sit ups - feet together, touch ground behind head and in front - 63

Work up to 1RM

50 Double Unders (subbed for 18 box jumps)
15 knees to elbows
12 push-ups
9 ring dips
6 reverse burpees

5 rounds

1 x 5 dead lift 275

then…

Tabata dead lift @ 120lbs
rest 3 mins
Tabata Good Mornings @ 45lbs

score = total # of reps

Injury: This was suppose to be front squats and air squats

1 minute plank hold – both feet
1 minute plank hold – right foot elevated
1 minute plank hold – left foot elevated

then…

21-15-9
kettlebell swings (1.5/1.0)
pull-ups
weighted sit-ups (35/25 db)

rest 2 mins

9-15-21
weighted sit-ups
pull-ups
kettlebell swings

One the grip is gone it's all down hill.

WOD: Bench Press Progressions and SU Jump Rope

Bench: 1x5x235, 1x5x235, 1x5x235, 1x5x235, 1x5x235, 1x5x235, 1x3x255, 1x3x255, 1x3x255, 1x2x265
Jump Rope: 10 sets of SUs - 100 reps/set for speed

Worked on DUs a bit today with my new RX jump rope.

7 Rounds Of:
2 - Push Jerks (75% 1RM)
20 - Push Ups

For QUALITY

10 minutes EMOM:
5 weighted Bar Pull Ups or Chin Up (reverse grip)
Choose one weight to use the whole EMOM

Squat Clean
5-3-1-1
185-225-235-235

then

5min AMRAP
5 Pullup
10 Situp
15 Squat