A. Every 30 seconds, for 8 minutes:
1 Snatch @ 65% of 1-RM
*Warm this up well before starting; these should feel great
B. EMOM x 8:
Even Mins: Deficit HSPUs; 1 more rep than last week, same deficit
Odd Mins: 2-3 Bar Muscle Ups
C. Ten rounds for time of:
3 Thrusters (135/95 lb)
6 Chest-to-Bar Pull-ups
Rest as needed, then…
D. Not for time:
40/30 Strict Ring Dips
50 GHD Sit-ups
60 Dual KB Front-Racked Reverse Lunges (16kg/12kg/hand)
Full Range Competition Training 
Can we partition the reps for part D as we want?
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Nah…hell no
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A) 135 – no misses but felt real clean on only half of them.
B) 5 strict HSPU at 6″ (2 45#), 3 BMU
C) 6:08
D) done. Went straight thru (did not partition)
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A) 125
B) strict hspu 3-3-3-3 at 6″
Bu 2-2-3-3
C) 6:39
Kept everything UB but got called out. Have to get back on the bar faster. I agree. I will work on that
D) done
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A. Done at 145
B. One set of 3, then… 2 SHSPU + 1 failed rep or a kipping HSPU at 6″ deficit. Just didn’t have enough to squeak out a third.
C. 7:27. C2B continue to bury me.
D. Done
Nothing felt particularly good today. Just felt stuck in my hips and shoulders. Hitting some mobility now. On to tomorrow.
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3 BMU each set
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A. 115 L, no misses and all reps felt comfortable.
B. 6″ deficit for 3,3,2,2 another weakness that I need to fix. Bar mu’s 3,3,2,3
C. 6:(17 or 27 can’t remember) the first 5 rounds felt okay, once I got to the 7th round form got sloppy. All c2b were unbroken.
D. Done (12 kg)
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A. Done at 78, this felt smooth and light.
B. 2/2/2/2 w/45s+10s and an abmat
1/1/2/2 took me a bit to get the hang of the bar mu but the last two sets felt good
C. 8:04; this felt bad, back kept tightening up on the thrusters and the c2b’s still aren’t a strong movement.
D. Done
Feeling not so hot after a weekend full of crappy food and coldness, looking to feel better soon. Getting back on a good routine of healthy eating.
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A) 165 across. Felt good
B) 2-3 @ 4″ deficit and 3 BMUs
C) 7:46 (CTB went to poop)
D) done (strict RDs sucked everything else was fine.)
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A. 135 no misses
B. 4 hspu and 3 bar mu
C. 6:14rx. Unbroken except for last round of C2B haha. I let the little bitch inside me come out on that last round. I took a while to get back on the bar on a few on the rounds. Fun workout!
D. Done
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A. 135
B. 3 kipping HSPU 4″ deficit, 3 BMU
C. 8:14 RX
Went unbroken here. There was a lot of heavy breathing in between sets.
D. Complete
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A. Done at 145
B.
HSPU: 3@7″
BMU: 3
C: 4:59
Just hammered through this going back and forth with Nic
D. Done
Felt good overall today!
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A. Done at 110
B . 4 HSPU at 7″, 3 MU
C. 5:36 – thanks for keeping me on pace, Jake.
D. Done.
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A) 120. All felt good.
B) 4 HSPUs with 45 plate and 3 bar MU
C) 7:09 RX. The thrusters were heavy towards the end but not terrible.
D) done.
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A: done at 75
B: did 25# plates and an ab mat x3 for each round. Attempted bar mus for each round.
C: 10:26
D: done
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A. 73
These felt great!
B. Deficit HSPU (1 set of 45# plates 3,3,3,2) 2 Bar MU each round.
C. 7:54
I was really nervous about hitting a wall here and I think I held back a little too much. Tough either way, though! Thrusters weren’t as bad as I expected, and C2Bs were feeling good today!
D. Done (did not partition reps)
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A. All done at 115# no misses felt really good.
B. did 2-1-1-1 SHSPU and a few kipping. 3 BMU each time.
C. 5:30 rx. Thought I’d go sub 5 but started to slow down in round 7. Everything UB.
D. Done straight through.
5-5-5-10-5-5-5
15-20-15
20-20-20 at 16 kg
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I hate metcons LOL!
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A. done at 88
B. 3/3/2/3 strict abmat and 25s, 2’s for bar muscle ups
C. 9:54 rx
Happy I didn’t have to scale the weight. Did 8 rounds of c2b unbroken to try to justify how much rest I was taking for the thrusters
D. kipping instead of strict ring dips, scaled to abmat sit ups, 12kg lunges
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A. Done at 73. Felt great.
B. 3 strict HSPU with abmat & 45+10 lb plates each side, felt good. Did bar MU attempts and got my first one in the last round!
C. 11:28. This was terrible, c2b really slowed it all down.
D. Done
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A. 135
B. 4 strict HSPU 6″ deficit, 3 BMU
C. 10:14 RX
3 week hiatus. Thought kipping pull ups would magically come to. I guessed wrong. Half way through I had to stick to doubles and singles. Thruster felt good though.
D. Complete
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