A.M.
A1. HSPU- Tough 2 Reps on the Minute for 10 Minutes
A2. Weighted Pull Up- Tough 2 Reps on the Minute for 10 Minutes
Alternating Between HSPU and Pull Ups for 20 Minutes Total. Adjust difficulty as needed.
B. Pistols: 8 total reps x 10; Rest 1-2 minutes as needed. Note rest intervals and work time.
C. Strict Toes to Bar @ 2020 Tempo. AMRAP x 4; 2 minutes rest.
Post workout fuel; 50g protein only

P.M.
Fast for 4 hours before workout. Whey protein 30g or 15g BCAA only 1 hour before workout.
1 KB Swing
1 Burpee
1 Breath
2 KB Swings
2 Burpees
2 Breaths
3 KB Swings
3 Burpees
3 Breaths....
Until workload becomes unsustainable. Burpees stay consistently paced, with methodical, constant movement.
Rest 10 Minutes.
Back Squat AMRAP of 1-5 Ladders with 205# in 5 Minutes.

Results:
A.M.
A1. 2 Sets on 45#plates, 1 set on parallettes and 7 on 25# plates.
A2. 1 set w/35#, 3 sets w/53#, 2 sets w/62#, 1 set w/71#, 3 sets w/82#
B. 8:22 Rx'd with :20-:25 rests
C. 6/7/9/6
P.M.
KB Swing/Burpee Breathing Ladder w/ 70#
I got to 11
Back Squat 1-5 Ladder AMRAP
2 rounds + 1's and 2's