Gironda 8x8- Shoulders & Traps...

Cable Lateral Raise - 40lbs

Cable Bent-over Lateral Raise - 40lbs

Prime Handle Upright Row - 140lbs*

Cash Out: LeverEdge Shrugs - 4x8 @ 450lbs then max reps of Strict Deficit HSPUs - got ten!

 Have no idea the last time I even attempted HSPUs. 

"Tyler"...

Five rounds for time of:

7 Muscle-ups
95/65 pound Sumo-deadlift high-pull, 21 reps

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I scaled to:

5RFT:

7 Strict HSPUs

21 SDHP (75)

14:40

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

"Revolution"...

2 rounds for time:

15 Power Snatch (95)

15 Box Jump (30)

15 Strict HSPU

 11:29 Rx

Front Squat - Max Reps @ Bodyweight & HSPU Hold Tababa...

Strength: Max Front Squat - Current PR 255#

95# x 1

135# x 1

185# x 1

225 # x 1

265# x 1 (fail)

265# x 1 (fail)

Then: Front Squat - Max Reps @ Bodyweight - 13 reps @ 155#

Then: 1 Strict Muscle-Up

Then: Handstand Push Up Hold Tababa - "Unbroken"

20 seconds of HSPU Holds, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

5 Burpee Penalty for coming down out of HS before 20 seconds is up

Cash Out: Strict HSPUs - 6 reps (1 rep PR)