8/9

Aug
A. Squat snatch; 1 rep on the 45 sec for 20 reps @60% 1rm
B. OHS; build to a 3 rep max
C. Back squat; build to a 3rm
+
For time:
Run 400m
20 muscle ups
run 400m
30 hspu
run 400m

A. 90# felt great and strong with these today
B. 180# 5# pr..very happy, last week I barely got 165 for 3 when going for a 5rm I feel stronger again
C. 205# I did 175# 190# 200# 205# last rep was slow and I was by myself without a spot so I was scared to go for 210.

Metcon: 13:45
MU took about 5:50 did 9 sets of 2 and 2 singles
HSPU around 2:45ish 5 sets of 5 then 2/3
Felt good with this workout, like slow progress is being made.