Friday 28th September - 2012

CP Based, FS/pull up intense + CP squat battery + UB push/UB push pull battery + CP density

A1.Front Squat @ 30x1, 4-5reps; rest 3min x 3
A2.WTD pull up @ 20x2, 4-5reps; rest 3min x 3
B.High Hang squat snatch, AMRAP 1-3 Ladders @ 50kg in 5min
C.Muscle Up cluster, 2.2.2 reps; rest 90sec x 5
D1.20 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.20 Unbroken pull ups; rest 1min x 3

Notes:

A1.90kg (20kg pull up), 100kg x 3 (25kg), 95kg (27.5kg), the front squats were a lil more tricky could've ans should've went higher on pull ups, did 5 reps of 27.5kg.
A2. 20kg, 25kg, 27.5kg
B. 4 rounds, was on course for 5 but tripped out and dropped bar before completing full ladder, so restarted that set.
C.Completed well, until last 2 reps were hand got torn, completed though
D1.Completed unbroken
D2.Completed unbroken