10/28/22

A.
3 RFT:
50 Wall-Balls (20/14#)
100 Double-Unders
10 Ring Muscle-ups

-15:01 ... this was a fun workout... double-under got me more than I thought they would... workout ended up being: 

WB: unbroken ... 25/10/8/7 .... 15/10/10/8/7 with very short breaks

DU: none of these were unbroken, just got though them consistently missing a few reps here or there, last set was a bit slower with a 40/30/30 

MU: two sets of 7/3 ... last set 6/4 ... felt pretty good on these, was fun to hit these with some intensity 

B.

3 Rds:

Front Rack Box Step-ups (24/20") x 14 (7 per leg)

10 Strict Pull-ups

Rest :60

-Complete ... used 45#, 65#, 85# for the step-ups 

C.

3 Rds:

10 Supinated Grip Strict Pull-ups

Rest :60

-Complete, but only got 3x7 

D.

3 Rds:

Single-Arm KB Rows x10/arm

Rest :60

-Complete, 72# KB

E.

3 Rds:

10 KB Curls + a drop set on the last set

Rest :60

-2x35# and then the drop set went 26#s x10 and 18#x 10 ... big pump finisher, fun stuff.