CP based LB bend intensive + UB press extensive + LB bend/UB press volume
A.Speed dead lift, 55% RM, 3 reps @ 31x1; rest 55sec x 6
B.Normal grip bench press, 1RM @ 30x1
C.AMRAP in 20mins:
2 Muscle ups
4 Handstand push ups
8 KB swigs @ 2pd
Notes:
A.Completed @ 80kg
B.built too 100kgs
C.9 rounds + 2 Muscle ups
Was pleased with my Nate results as i searched previous workout for this which was done 3 months after i started crossfit in November 2011 which was scaled HSPU so it wasn't even at prescribed stimulus.
Previous result was 5 rounds + 1 HSPU
New Result: 9 rounds + 2 Muscle ups Rx'd
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