A. Seated Arnold Press; 4-5 reps x 5 sets; rest 2min 
B1. Muscle Up; 14 for time x 3 sets; rest 1min
B2. Kipping HSPUs; 28 for time x 3 sets; rest 3min 
C. Strict Weighted Pull-up; 1-2 reps x 5 sets; rest 2min 
+
Sled Push 12 Sec @ 100% 
rest 48 sec 
x12 sets 
+
15min easy row 

Results A. 50# (5) across all sets
Finally figured out how to do these correctly. Felt so weird in the beginning. 
B1. 40sec, 1:06, 1:20
First set was Ub. Broke up second set 10 & 4. Went 7 & 7 for the last set. 
B2. 30sec, 29, 30
Went Ub across all sets. Stayed smooth and consistent each set. 
C. 70# (1) across all sets 
Used pronated grip for weighted pull ups. I like doing these.  
+
110# ext load 
Increased load from previous week and hit the same amount of distance (30m). 
+
Completed 
Stayed at about a 2:00-2:05 split.