Thu 10/4:

Thu 10/4:

A. Strict Muscle-Ups: 10 min practice, sets/reps up to you, film a few reps when you are fresh
worked up to 3 unbroken.  the rest were singles and doubles.
B1. Front Squat: 3 x 2.2.2 @3010, rest 15 sec b/t doubles (rack it) and 3 min after
225, 235, 235
B2. Ring Sequence: 3 x one sequence*; rest 3 min
2 L-pull-up's, 3L's, 3L's
*sequence is: 2 kipping MUs + 5 Ring Dips + 10 sec L-Sit + lower to hang + skin the cat to 10 sec hold + back to hang + amrap L-Pullups
C. FLR on floor: accumulate 5 min
In four sets.  I suck here.  Lots of room for improvement. 
+
mobility work

This was a fun session.