Warmup
Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL x 10/side
Gymnastics
A. Strict Muscle Up x 1-2 reps w/ 10-second negative on last rep x 5 sets
B. 20-30 ft HS Walk OTM x 10
5 rounds
100ft. Yoke OH Support Walk
100 ft Run
100ft. Sandbag Hug Carry @ 150#
100ft. Run
100ft. Bear Crawl Sled Drag
Rest as needed, then…
For time:
8-6-4-2
Box Jumps @36/30″
Defecit Kipping HSPUs @10/6″
Full Range Competition Training 
Warm up done:
Then hit a 14″ strict deficit HSPU, which promptly locked my back up.
A. Done, all 2s
B. All 30s, all UB
Metcon: 8:26 (thanks Alanna for the upside down thruster cue) used 3 45s and an abmat. Tough!
Didn’t do the 5 rounds cause of my back.
But I did do 30-20-10 cals on ass bike and ski erg. Made it hurt as punishment for being a puss boy.
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Gymnastics done. HS walk unbroken and strict muscle up late all done it sets of one.
A)
Yoke 180, 200
Sandbag 150
Crawl 3 45s
B) 3:50
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A. Gymnastics done w/ 2 MU per round. Can definitely feel an improvement in my ability to maintain false grip. HSW wasn’t great.
B. Same as JMF.
C. 11:41 to an 8″ deficit. I think I’m inefficient with the timing of my hips and shoulders. Jake was watching me towards the end and the timing may be what’s giving me the most trouble. That said, I just need to build more pure shoulder strength.
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