1/4 front squat 4RM and "Cindy"

1/4

A. Front squat - build to a 4RM

185, 190 

B. Clean - build to a max

125, 145, 155, 165, 175, 185. Solid except for the fact that I peed myself coming out of the squat so decided that meant it was time to call it.
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For time:
20 muscle-ups
10 pHSPU 6"
150ft front rack walking lunge 115#

MU done in 400. One set of 6. Not sure why I stopped as shortening the first set didn't help anything for later.  Quickly went down to singles.  Snuck in one more set of 2 around 16-18. 

hSPUs UB done in 5:00.

Walk across gym to WL set up during busy time.  Probably started lunges around 615 and it was tough.  Did 3 50' links.  Broke first two about 2/3rds of way then UB final 50'.  Time somewhere around 11 or 12:20. 

Lead 6 heats of a fundraiser from 11-2 for a dear friend about to head out for an international bike trip to raise money/awareness for MAHEC.  She dressed me up in pink, ruffles & bows.  Needless to say I changed before training.  :)  The workout was 1 min on, 1 min off for 10 rounds so I handed over lead coach duties and knocked out "Cindy" with final group.  

Not exact on score.  Definitely 21 rounds and maybe upwards of 22. 

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20 min amrap:
5 chin ups
10 pushups
15 squats

1/5

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