7/14/14

AM
A. split jerk stance strict press @31x3 ; 4-5x5; rest 2 minutes
B. laying DB tricep extensions 15-20x3; rest 2 minutes
+
6 sets for max reps
1 minute strict pull ups
1 minute burpee box jumps 24"
1 min rest

PM
amrap UB hspu (kipping, but don't rest of your head)
AD sprint 20 seconds
rest 3 minutes
x4
+
amrap UB muscle ups
row sprint 20 seconds
rest 3 minutes
x4

Results
AM
A. 65, 75, 80, 85, 90x4
B. 15, 15, 20
+
167 reps total, do not remember each set.  I was consistently getting about 15 pull ups each round, and about 12 burpee box jumps each round

PM
17+12
17+12
15+9
12+11

3+101
4+108
3+113
3+116
happy to consistently get 3 muscle ups now!