A. Seated Arnold Press; 8-10 reps x 4 sets; rest 2min 
C1. Muscle Up; 10 for time x 3 sets; rest 1min
C2. Kipping HSPUs; 20 for time x 3 sets; rest 3min 
D. Strict Weighted Pull-up; 2-3 reps x 4 sets; rest 2min 
+
20 Rounds @ easy pace: 
Assault 10 Calories 
20 Double Unders 

*Keep HR under 160 BPMs 

Results
A. 40# (10), 45 (8), 50 (8), 50 (8)
Haven't done these since the globe-gym days haha. Had fun doing these again. 
B1. 29sec, 32, 30
B2. 18sec, 19, 16
Focused on movement efficiency and cycling technique. 
C. 60# (2) across each set
Feel like pull is coming from arms and no lats. 
+
21min
Went over on HR last 5min. Was sitting around 170bpm. Should of made the workout easier. Did all dub's UB. Quick transitions btw movements.