28.10.2014 - DE Upper

AM

A. CGBP; 9x3@70%; EMOM
- 73kg

B. Seated DB press; 8rm
- 10kg easy peasy, 15kg easy peasy, 20kg definite 8rm!! Left are was really struggling to lock out.  

10 minute AMRAP
3 muscle ups
5 burpee box jump - 30"
200m run
- 5+8. 

PM

A1. Ring push ups; AMRAP x5 sets; 1 minute rest
- 31, 21, 16, 16, 13

A2. Strict pull ups; AMRAP x5 sets; 1 minute rest
- 12, 10, 9, 8, 8, 

5 sets @90%
20 cal row
15 kb swings - 32kg
- 90s rest

- 5 minute rest

5 sets @90%
20 cal row
15 kb swings - 32kg
- 90s rest