A. Push Press; 5x5; rest 2min 
B1. Weighted Ring Dip; 2-3 reps x 4 sets; rest 90 seconds 
B2. Strict Weighted Pull-up; 2-3 reps x 4 sets; rest 90 seconds 
C1. Strict HSPUs; 15 reps x 3 sets; rest 20 sec 
C2. C2B Pull-ups; 20 for time x 3 sets; rest 20 sec 
C3. Hand Release Push-ups; 25 reps x 3 sets; rest 3min 
+
(if running bothers you, do assault Bike legs only for 40 sec, 30 sec, 20 sec) 
4 Sets: 
Run 200m 
6 Muscle Ups 
10 K HSPUs 
Run 100m 
4 Muscle Ups 
8 K HSPUs 
Run 50m 
2 Muscle Ups 
6 K HSPUs 
rest 3min

Results
A. 195#, 195, 195, 200, 200
Everything was feeling heavy today! Failed two sets at 205#. Was only able to squeeze out 4 reps.
B1. 70# (3), 75 (3), 85 (2), 85 (2)
B2. 65# (3), 70 (3), 75 (2), 75 (2)
Used Pronated grip bc I suck at it!
C1. 15, 11/4, 10/3/1/1
C2. 20sec, 20, 20
All sets done UB. 
C3. Completed 
Done. Shoulders were shot after last set. 
+
4min, 4:08, 4:23, 4:18
Running went better than I thought on my hip/knee. Some tightness couples hours after finishing training.