April 23rd 2017

A. False Grip WEIGHTED Ring Pull-up; 2.2.2 x 4 sets; rest 20 sec; rest 2:40min 
B. Weighted Ring Dip; 4.4 + 6 sec support hold on last rep of second cluster x 4 sets; rest 20 sec; rest 2:40min 
+
Run 800m @ 3:30 total pace
directly into: 
5 Rounds for Time (you can use weighted vest if you'd like): 
5 Pull-ups 
10 Push-ups 
15 Air Squats 
rest 6min 
x2 sets (record total time for both sets for me)

A. 26, 35, 40, 45.....didnt really know what to use. 
B. 45, 50, 55, 61

1st interval set - 7:45 total time. It started downpour so I did AB for 3:30 @ 340watt. started pull-ups at 3:40

2nd interval set - 8:02 ran 800m finished 3:39. Started pull-ups at 4:10. 

Felt good on these.