Training

AM
A. Front Squat @ 20X1, 2 reps @ 225lb/minute x 9 minutes - concentric speed is goal
my knee is killing me as of late.  skipped the front squats due to the knee pain
B1. Push Press @ 21X1, 4-4-4-3-3, 120 sec
220-225-230-235-240(2)
B2. Supinated Grip Chin-ups @ 50X0, 2-3 x 5 sets, 120 sec
30-32.5-35(2)-35(2)-35(2)
C1. Ring Push-ups, 10 reps x 7 sets, 60 sec - goal is unbroken, but do them all anyway
All unbroken, only last 2 sets were tough
C2. Chest to Bar Chins, 12 x 7 sets, 60 sec
6/6 x 4, 6/4/1/1, 4/4/4

PM
10 sets:
5 Toes Through Rings
10 Wall Balls - 20#
15 Double Unders
Rest 60 sec
all sets around 40-45s