Saturday- November 29, 2014

 Press CP + High effort MAP short sets
1 Strict Deficit HSPU’s/30 sec for 10 min **start at a tough deficit that you doubt you can make it the whole 10 min with, take deficit away as needed
+
rest as needed
+
5 min @ high effort
10 Push Press, 95#
10 KB Swings, 53#
30 Double Unders
rest 3 min
5 min @ high effort
7 CTB Pull Ups
7 Thrusters, 95#
30 Double Unders
rest 3 min
5 min @ high effort
5 Muscle Ups
5 Box Jumps, 36”
30 Double Unders
rest 10 min
Repeat all

RESULTS:
Minute 0-3 at 9"
3-7 at 8"
8-10 at 6"
+
3+30
4
3
3+10
3+14
3+1
Stayed unbroken and including muscle ups. That was cool.