130730

AM

A. Jerk off blocks 3-3-3-3, 2min rest 225# across, third rep was challenging each set - this is a triple Pr

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5 min row @90% (record meters) 1359 did not feel hard

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2 min rest

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For time:

5 muscle-ups ub

3 parallette HSPU got my first one ever in warm up, but couldn't repeat... Ended up doing these as 6 second eccentrics x 3 for each set

25 double unders ub

30m yoke walk heavy 465# (80% of 30m max)

3 parallette HSPU

30m yoke walk heavy

25 double unders ub

3 parallette HSPU

5 muscle-ups ub

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2 min rest

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5 min row @90% (record meters, MUST be same score as the first row) 1201 - stopped 3x... Was not able to achieve a pace to match previous 5min, mid back and hamstrings were burning and not able to dig enough, not major breathing

PM

30sec AD @90%

30sec AD @50%

x6

3 min walk rest

x3 each set was 90% 10-12 cals and 50% was 6-7 cals - based this on the 10 min ad test, felt good, just a small challenge