1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.

Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.

Paralette HSPU
4/2 4/1 3/2 2/2
weighted pullups alt grip
53/53/70/70
reverse hypers on GHD
20x4

20 Minute AMRAP:
7 Hang Snatch 115#
7 Ring Dips
7 Push Jerks 115#
21 Sit-ups (Abmat)

I used 105# for the snatch and push jerk. 7 Rounds + 21

20 Minute AMRAP:
7 Hang Snatch 115#
7 Ring Dips
7 Push Jerks 115#
21 Sit-ups (Abmat)

95# for the snatch and push jerk.

Shoulder press:
-5 @ 75%
-5 @ 80%
-5+ @ 85%

Metcon:
-20 push-ups, 10 sit-ups
-19 push-ups, 11 sit-ups
-18 push-ups, 12 sit-ups
...
-10 push-ups, 20 sit-ups

Press: 5 w/40# DBs, 5 w/45# DBs, 3 w/50# DBs
Metcon: 16:43

400m Run
21 x 95lb Thruster
21 x Pullups

300m Run
15 x 95 Thruster
15 x Pullups

200m Run
9 x 95lb Thruster
9 x Pullups

15:46

500m Row cash out
1:56.9

Notes:

Taken several weeks off and haven't eaten well. Can't escape the consequences. I paid the price today.

5min AMRAP

10 burpees

15 Knees 2 Elbows

Rest 2 mins

5min AMRAP

10 KBS (1.5/1p)

15 Jumping Lunges

Rest 2mins

5min AMRAP

10 Superman

15 Double Unders

Score is total reps

6 X 400 m sprint - rest 90 seconds after each run

Times: 1:13, 1:17, 1:21, 1:26, 1:24, 1:15 

EMOTM for 15 minutes
2 power cleans 125#
Jumped rope in between ea power clean (11 out of 15 )

Then

Find 1RM of weighted pull-ups my weight 231#
AND
Tabata situps 12,8,10, 6, 8, 6, 9, 8=67

Tabata Pushups
28, 19, 11, 4 (lost time), 16, 8, 8, 7 = 101 (vs 63 last Feb)

Tabata Squats
25, 18, 18, 15, 16, 9, 15, 15 = 131

Tabata Sit-ups
10, 10, 5, 7, 5, 5, 5, 7 = 54

Tabata Row
Total 42 Cal

compare

Skill-Muscle Ups for advanced and Kipping Pullups
Finishers
Every minute on the minute for 10 minutes
5/5 KB Snatches
5 Burpees
Rest 3 minutes
Every minute on the minute for 10 minutes
15 swings
10 pushups