Bench press 6 @ 65-95-105-110-115(PR!)

4x AMRAP:
40 sec handstand pushups (4-5-3-4)
20 sec rest
40 sec kb sumo deadlift high pull @ 24kg (12-14-13-15)
20 sec rest
40 sec muscle up from knees (5-5-5-5)
20 sec rest

3x for quality:
2 parallel bar walk
10/side single arm ring row
20s active hang from pullup bar
20s - handstand hold

6 rounds of:
5 muscle up from knees
5/side kb step ups @ 12kg, 20"
200m run
rest 2 minutes

2 rounds for time:
1k row (4:11.7 first round)
30 hollow rocks
30 quarter squat jumps
400m run

16:41 total

+ 10 minutes muscle up skill work

Muscle up skill work

20 min AMRAP:
10 cal assault bike
5 muscle up transition pulls + dip
15 box jump over @ 12"
(6 rounds + 13)

20 minutes AMRAP:
9 deadlifts @ 135
9 muscle up pulls
3 cleans @ 135

4 rounds + 11

1k row in 4:20
1 Fish Game

10 rounds of:
5 low ring muscle-up pull throughs
1 dip press out

100 cal bike in 11:46

75 double unders
Power snatch 5-3-2-1-1-F-F-F @ 35-65-85-95-105-(110)-(110)-(110)
105 double unders
5 muscle up band transitions w/ 2 press outs
80 double unders
5 muscle up band transitions w/ 2 press outs
90 double unders
5 muscle up band transitions
50 double unders

2x 10 ring kip swings
50 wall balls, 9', 14 lbs


(Power) clean 5-3-2-1-1-F-F-F @ 85-115-135-145-155-165(PR!)-(170)-(170)-(170)

5 min AMRAP:
1-2-3-4-....
Power clean @ 140
Lateral burpee over bar

5 rounds + 2 (32) omg this sucked.

Then 3 rounds of:
7 cal assault bike
7 deadlift @ 105
7 wall balls @ 14 lbs

Then a buncha push presses @ 55 & 75 lbs (maybe 20 each weight?)

10x muscle-up transitions w/ small-ish red band

Muscle up transition & kipping work

2 rounds of:
2 strict pullups
2 chinups
2 mixed grip pullups
2 other mixed grip pullups

6 min. AMRAP (Rx was 12, I was taking it easy since it was Friday before fris weekend)
1 power clean @ 135
3 handstand pushups
1 muscle up transition pull

4 rounds total