Monday- December 22, 2014 

Muscle Up Skill + FSQ Test + CP EMOM + EZ Row
A. 4 Muscle Ups/min for 10 min, focus on keep feet together and body long and tight.  Also, keeping rings in tight.
B. 1 & 1/4 Front Squat @ 30X1, build to 3RM 
+
20 min EMOM
1st- 2/leg OH Walking Lunges, 165# + 3 TnG Power Cleans, 165#
2nd- 1 Legless Rope Climb, L-Sit as long as possible
+
10 min easy Row

RESULTS:

A. Completed
B. Was still getting over my injury, kept it at regular front squat. 315
+ 
Completed, All L-sit rope climbs
+ 
Completed