5 sets:
Max Muscle-ups <--> Muscle-up practice
Rest 2 minutes
[First Muscle-up!]

Row 2000m

If nobody minds, we'll give the legs a little break today-

How many pull-ups can you do in an hour?

reps for each leg

50-40-30-40-50

Strength:
5-5-5-5-5 Deadlift taking 3 second to go down (hice con 60-80.110-110-110)
WOD
AMRAP 12:
5 Deadlift 100/60kg (hice con 100kg)
10 pull-ups
15 wall ball
(hice 6 rondas +7 wall ball, 187reps, empece por los 15 wall ball, luego deadlift, luego pull-ups)

Core Warm Up: 3 Rounds

30 Seconds of Band Good Mornings
30 Seconds of Top of Push Up Hold
30 Seconds Rest

WOD: 20 min EMOM
4 Thrusters @ 17.5
4 Burpees

AIM: Each round Unbroken.
**Controlled descent into squat, speed out of squat to propel bar overhead.
**Aim for 20-30 sec rest per round.

5 Rounds:
5 Power Snatches @ 10
5 Box Jumps @ 18”

then 1 Round of:
10 Pull Ups
10 Push Ups

then 3 Rounds:
5 Power Snatches @ 10
5 Box Jumps @ 18”

then 2 Rounds:
10 Pull Ups
10 Push Ups

Aim: Technique before intensity, maintain the technique, pause and reset after each lift. Look at trying to pace 1 snatch every 10-15 seconds….

21:21
-tough...very tired at end

Warmup
4 rounds
5s handstand hold
10 light KBS

WOD
4RFT
300m row
10 T2B
15 DB Snatch (55/35)
20 WB (20/14)

28:22. Knees. WB killed me

12min EMOM
Odd:
1 high hang clean
2 launch position clean
Even:
3 squat cleans
10rds @135, 2 @155

200 double unders
3:30

4rds
:30 hollow rock
:30 45# hold