01.07.2014 - AM 5K Run + PM DE Upper

AM

5000m run

PM

A. Crossover Symmetry

B. Push press; 2@75%; EMOM x9
78kg - Feeling strong, comfortable weight today.

C. 20 bar muscle ups for time
1:28 - 10, 5, 5

D1. Parallel bar dips; max x5; 60s rest
16, 13, 13, 10, 9

D2. Strict pull ups; max x5; 120s rest
11, 9, 8, 6, 5

+
15 minute AMRAP @80%
15 tuck crunch
10m handstand walk
15 wall balls - 9kg

6+15 - Handstand walks were 5m out + back, unbroken bar 1 or 2, unbroken wall balls.