11/14

AM:
20 Minute airdyne:
30 Seconds 85%
30 Seconds 50%
380 calories

PM:
A. EMOTM shoulder to overhead complex (x10 total minutes)
        1 strict press + 2 push press + 3 push jerk @ 70% of last week's heaviest set 160lbs
B. EMOTM work (x20 total minutes- x10 each exercise)
        odd- 15 box jumps 24/20
       even- 6 deficit (7"/5") handstand push ups
All unbroken, bj rebounding and done <30 seconds
C. conditioning
       3 rounds
           7 muscle ups
          21 wall balls 
4:40 muscle ups were ub x 2 sets then 4/3