A.  Muscle Snatch x 3 x 3 sets
STarting to get the hang of these…
B.  PC from pause below knee + PJ (1+2) @ 70-75% – EmOM x 10 minutes
These got better as I went on.  PJ feeling decent.  Need to get my head thru a bit more.
C.  Kipping Muscle up work – 3 sets
*work on the kip swing for 5 swings, then come down and shake it off, then do 1 muscle up
Got all 3 of these!  🙂  1 failure when I slipped out of false grip, but then I got 2 with false and 1 without.  Started with blue band, then red band to work transition.
accessory work
feet elevated ring pull through x 3 x 3
3 rounds for time
21 pull ups
15 C&J @ 65#
9 barbell facing burpee
This was harder than I thought it was going to be.  
11:52
round 1:  15/5 pu, 8/7 c&j, 9 ub burpees
round 2:  13/8 pu, 5/5/5 c&j, 9 ub
round 3:  7/7/7 pu, 5/5/5 c&j, 9 ub
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