AM
A. Single Arm DB Push Press @ 41x1; 4-5 reps x 5 sets; rest 1min bw arms - 50# for 5 reps each set.
B. Strict deficit (2") hspu; 15 for time x5; rest 3 min - 1:10, 1:15, 1:30, 1:30, 1:45. This was rough today. Shoulders were just giving out and a little achy. Broke on all sets to avoid burning out. 

C1.Weighted pull ups; 2-3x6; rest 10 sec
C2. CTB pull ups; 15 AFAP x6; rest 10 sec
C3. Muscle ups; 5 AFAP x6; rest 4 min - Volume was challenging. Liked the push on this. Stayed UB for all sets and used 45# for weighted pull up. 
D. Bent Knee Hollow Rocks; accumulate 2min - Broke it up 40 sec, 30, 30, 20. Been adding these in a couple times a week for auxiliary work. 

PM
A. Side to Side Line Hops; 20 reps AFAP x 2 sets; rest as needed 
B. Forward Line Hops; 20 reps AFAP x 2 sets; rest as needed 
C. Skater jumps; 6 reps ea way x 2 sets; rest as needed 
D. Hurdle Hops; 5 consecutive hops x 2 sets; rest as needed (be springy off feet, no dipping of shoulders) 
+
Assault 30 Seconds @ 525 watts 
Assault 30 Seconds @ 100 watts 

x15 

Liked the agility work. Needed train at home today. Subbed row intervals 1:50 split on and slow spin off.