9/4/25

Today was a solid class workout. I enjoyed getting this in and got a lot of quality intensity out of this. 

A.

Ring Muscle-ups Density Test

:90 Max Reps

:90 Rest

:60 Max Reps

:60 Rest

:30 Max Reps 

:30 Rest 

-Result = 

:90 went 12/3 = 15

:60 went 7/3 = 10 

:30 went 6 

-Total of 31 muscle-ups ... haven't put 12 together in a while ... looking forward to training these more and getting back up to 15+ (lifetime PR is 20 unbroken in 2019). 

B.

AMRAP 20:

200m Run

10 Burpee Box Jump Overs (24/20”)

200m Run

20 DB Step-Overs (50/35# DB to 24/20”) 

200m Run

30 Alternating DB Snatch (50/35#)

-2 Rds + 15 DB Step-Overs ... solid cardio, enjoyed getting this in.