140903

noon:
5 minutes handstand practice.

Warm-up 15 minute row: 3454m, 2:10.2/500m
Cool-down 15 minute row: 2476m 2:09.4/500m

PM:
bench press:
5 × 80, 5 × 100, 3 × 120, 5 × 150, 3 × 170, 1+ × 190 (11)
1? × 200 (1)
1? × 210 (1)
AMRAP × 150 (15)

then:
4 Rounds, 3 minutes each:
270m Run
Max Pull Ups or Muscle Ups
Rest 2 minutes between rounds. Run a hard 270 and score number of pull ups or muscle ups per round.

41+25+22+20=108 pull-ups. 40 unbroken pull-ups in the first round.