13 June

Training (7a)

A1. Banded strict press; 2 reps x6; rest 30 sec
*135/145/155/155/155/155
*Tough towards the end, lockout was brutal. 

A2. Strict deficit (3") hspu; 5 reps x6; rest 30 sec
*u/b through 4 rounds, 3-1-1 and 4-1 for 5/6. 

A3. Kipping hspu; 12 reps x6; rest 3-5 min
*Complete, all u/b

B. Banded Strict press  5 reps x4; rest 90 seconds
*115 for all, tough

C1. Towel weighted pull ups; 10 reps x6; rest 1 min (wrap a towel
around the pull up bar and hold onto it from both sides, only weight
if you can/need to)
*No load

C2. Ring dips; 6-10 reps + 15 sec support hold in ext rotation x6; rest 3 min
*Complete

D. Hollow body hold; 20 seconds x4; rest 40 sec
*Not bad

+

21-15-9
CTB pull up
Burpees
(run 200m to begin each round)
*6:56
*Set of 15 crushed me. C2B u/b, burpees just fell apart on set of 15.