April 19th 2017

AM 
30 Sec Assault Bike @ 500+ watts 
30 Sec Rest 
30 Sec Double Unders 
30 Sec Rest 
30 Sec Row @ 1:39 pace 
30 Sec Rest 
30 Sec Burpees over Bar 
30 Sec Rest 
x9 sets 
(36 total min) 
(we are going to 40min, keep pushing these) 

PM 
A1. Strict Muscle up; 5 reps x 5 sets; rest 1min 
A2. Strict Weighted Vest HSPUs; 10-12 reps for time x 5 sets; rest 2min 
B1. Ring Dips + Support Hold; 12 reps + 10 sec support hold x5, rest 1m
B2. Strict Chest to Bar Pull-ups; 10 reps + 10 sec bent arm hold x5; rest 2m 
C1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec x5; rest 1m
C2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 5; rest 2
D1. Bent Arm Shoulder Extension Stretch; 40 sec x 4 sets; rest 10 sec (bottom of korean dip hold) 
D2. Tuck Front Lever; 18-20 sec x 4 sets; rest 90 seconds


AM  

Really feeling good after seeing Tony on Monday, best I have felt in months. 

Completed. Tough, but best I felt on these. Did 15 burpees last :30, 10 the rest of the sets. 

PM

A1. Done. Unbroken
A2. No Weight Vest, done all from the ground. felt pretty good on wrist, no pain. 
B1. done. 
B2. Complete. Had to break last 2 sets
C1. Had to omit due to time
C2. Omit
D1. big stretch. feels good. 
D2. Done no prob.