Training

AM
A1. CGBP @ 20X1, 5-4-3-3-2, 3 min
230-240(3)-250(1)-240(3)-240(3)
A2. PC.SC.FS, 1.2.3 x 5 sets, 3 min
220-240-250-260-270
B1. HSPU, AMRAP x 5 sets, 10 sec
shit.... did not see this... only did B2
B2. KBS - 40kg, 15-20 x 5 sets, 5 min rest
20 for all 4 sets
C. For time:
15 Ring dips
accumulate 30 sec ring Hold
12 Ring Dips
accumulate 30 sec ring Hold
9 Ring Dips
accumulate 30 sec ring Hold
6 Ring Dips
accumulate 30 sec ring Hold
3 Ring dips

time- 11:35

PM
4 x 90 sec Row @ 50%/90 sec Row @ 85%
+
db external rot @ 60X0, 4-6/arm x 3 sets, 30 sec b/t arms
20(6,6,5)
+
4 x 60 sec Row @ 50%/60 sec Row @ 85%