Did Saturday on Sunday- BS, PP and MAP

A. BS @30X1; 5,4,3,5,4,3; rest 2-3 min (2^nd wave more difficult)

BS: 125, 135, 145, 130, 140, 150

B1.  Push press; 10,10,10; rest 30 sec (mod load, Tng)

PP: 75, 85, 90

B2. Chin up max effort attempt x 2; rest 2 min

Chinup Max Effort: Worked on butterfly kip 11, 15

+

3 rounds for time @80%:

400m row

7 Tng C&J (85#)

7 ring dips

3 rft: 11:17

 (rest walk 5 min)

10 min @ 85%:

10 cal AD

25m FC (heavy)

3 MUp

30 DUs

10 min amrap #1: 4 rounds- did 1 mu per round

 (rest walk 5 min)

10 min @ 90%:

Row 10 cal

5 DB snatch r

5 burpees

5 DB snatch l

10 min amrap #2: 4 rounds + 4 cal row (40# DB snatch)

Notes:

- BS – full range of motion

- system warm for aerobic work

- True 90% pace during last piece

- Heavy weight on FC