A.

Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Nose-to-Wall Handstand Hold x 60-90 seconds

Strict Toes to Bar x 6-10 reps @ 2110

Muscle-ups: 6/6/6 (did these strict 4+2)
Handstand Hold: 60 seconds x 3 sets
T2B: 10/8/8

Last set of strict MUs. Lost false-grip with my right hand on the 4th rep.

B.

Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

Rest as needed

-225, 255, 295, 330, 350, 370(X), skipped the next 2 singles.

350. Struggled with my left shoulder today. Un-racked 370, but didn't feel confident driving underneath it and dropped it. HAPPY with my footwork, though.

C.

Three sets of:

Push Press x 4-5 reps

Rest as needed

Make these as heavy as you can handle.

-Decided to spare my shoulder for part D.

D.

Complete as many rounds and reps as possible in 6 minutes of:

15 Stationary Dips (P-bars, Rogue Matador or other fixed dipping station)

10 Handstand Push-Ups

5 Burpees

(If you do not have access to a stationary dip station, you may substitute 10 ring dips…but I would like for everyone to try to gain access to a stationary dip station moving forward. As a group, we could use some improvement in upper body pressing strength and strength endurance.)

-4 rounds + 6 ring dips

This didn't make my shoulder any happier.