BB Gymnastics/Conditioning

1) 5X1 20 Double-Unders + 1 Snatch @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.

52.5, 56, 60, 64, 68 - All double unders unbroken and no misses

2) 5X1 Row 200M + 4 Hang Cleans (any style) @ 100kg – rest 30 sec.
Notes: Rows should be ALL OUT every round. The goal is to perform the HC UB.

70kg - Scaled to keep them unbroken. All rows around 1:38/9 500m split

Conditioning

3 rounds for time of:
15 KIPPING HSPU
10 1 Arm KB Snatches (alternating) - 24kg
5 Muscle Ups

12:18

First round unbroken then downhill from there, more muscular fatigue slowing me down rater than being gased.

Strength

1) 1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

11 reps @ 110kg

Just didn't have it in my legs today, even warming up 100kg felt twice as heavy. Im pretty sure i can do this next week.