WARM
std warmup
3x 1 min airdyne
OH press warmup
MAIN
A. Work to a heavy 3x3 OH Press
warm: 5x45, 5x75
main: 5x95, 3x105, 3x115, 3x115, 3x115
B. 3x8 seated DBPress
8, 8, 6 @ 2x35#
C. 3 rounds for time, at 80%
{
12 T2B
1-2 legless rope climb 15'
40 DU
} time: ~7:30
I did only 1 legless rope climb per round, 2 of them to 10', 1 to 15', but that was a PR for me. Not so long ago I couldn't do one at all
I added:
D. 3x10 GHD situps
E. 1-2-3-2-1 of
{
strict HSPU
strict MU (only managed 2 of these, and the rest were kipping, plus 3 failed reps. so 2 strict, 4 kipping)
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