10/03 Heavy Front Squat

AM

10 min amrap:

10 pHSPU - 4" ub (45+15+abmat ) 25s 

10 ring MU's 6, 1, 1, 1, 1 ~2 min

10 strict HSPU 5 sets of 2 3 min?

10 ring MU's 4, 1, 2, 1, 2 5+?

10 kipping HSPU ub

amrap burpee ring MU's about 4 min left.  13 reps.  

rest walk 6 min

5 sets:

Row 30 sec @ OPTathlon first 30 sec pace

walk rest 4 min x 3

1:50.2, 1:49.4, 1:49.4, 1:48.6, 1:48.6

rest 5 min

5 min amrap:

2 wall walks

2 bar muscle ups

6?

Started with gloves.  Then ripped them off after 3rd set which was the only set I broke MUs.  Felt like I couldn't get a grip.  I don't physcially struggle with BMU, but mentally.  Old injury from them and lots of torn hands gets to me. Felt better without gloves. Wall walks were better. 

PM

A. FS - build to a tough double in 10 min after warm up

95, 125, 145, 155, 170, 180, 190x1 in about 7 minutes. Called it. 

+

5 rds for time - faster per round, all out finish:

4 squat clean - 115#

run 100 m

12 ghd sit ups

1:58, 1:53, 1:49, 1:31, 1:19

8:47 overall