7/31/15 Friday

A. Strict Press – 1RM

104#

B. 2 rds AFAP 

15/12 muscle ups

10 pbar hspu (men to 1 abmat, women to 2 abmats)

25/20 cal bike

13:34.  MU did 4,3,3,2/4,4,4 and hspu did few singles first round then 4,3,3 last.  Felt good just I still rest too long lol.

Rest / recover before C (take time) 

C. Amrap 20

200m ski erg

20 c2b

400m sandbag run 60#

3 rounds but time ran out during the run sometime.  Sandbag was really hard to hold walked some ran slow.

D. Back Squat 5x3 @70% slow down fast up

176# trying to build back up feeling very weak with squats.  Knee still feels it so unfortunately it's prob never going to feel "good".

E.  Strict Press 5x5 @70%

77#