Strength, HSPU's & Burpees

Strength
Strict Press - 1x5@75%, 1x3@85%, 1x1+@95%
45
50
55x5

Using a new set up on the strict press which should hopefully increase my numbers given time.

Deadlift - 1x5@75%, 1x3@85%, 1x1+@95%
120
140
155x7

Accessories
1a) Strict Ring Dips - 3x8
BW across

1b) Glute Ham Raises - 3x8
BW across

Skill
8 min AMRAP HSPU
perform 40 double unders every time you break, maximum of 8 set. Aim is to get as close to 100 reps as possible

15
8
6
8
6
3

46

First time doing HSPU's since i hurt my neck, no issues with the neck just felt a little rusty.

Conditioning
For time:
100 Burpee box jumps - 24"

9:49 Rxd

Snatch work!

BB Gymanastics
1] 7x2 Snatch off High Blocks - Rest 60s
50, 55, 60, 62.5, 65, 67.5, 70

2a] 4x3 Drop Snatch - Rest 60s
60, 62.5x3

2b] 4x3 Snatch High Pulls - Rest 60s
70, 72.5x3

Conditioning
NOT for time.
Notes: This entire effort should be performed at approximately 80% effort. Do not redline, but do not be lazy.
5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m

Muscle ups unbroken
Row splits sub 1:50

Rest 2 hours (coached 2 classes)Strength
1a] 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)

3x8 with red band assistance

1b] 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec
20, 22.5

Holy shit these were hard!!