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Warmup: Burpees, squats, lunges, TGU's, pushups, goblet squats

Chinup progressions 5R
Did 6 sets of ring rows, all with top of rings at belly button height.

EMOM 14:
14 Wall Ball (odd)
14 Hanging knee raises (even)
Score: 196

Nice work 6am! :)
40x3, 60x2, 80x1, 90x1
* 1 minute rest between sets

100x3x3 *touch and go
* 2 minute rest between sets

115x3, 135x3, 150x3, 165x3, 175x3

5 rounds:
20 chinups (ub)
20 squats
20 lunges
Time: 7:49

First 4 rounds chin-ups all unbroken, 5th round got 13 + 2 + 5 #@$%!
Lunges felt slow.
That workout kicked my ass a little. But I liked it ;)
Weighted Chinups 5RM to 2kg

Odd: 14 Wall Balls (14lb)
Even: 14 Hanging Knee Raises
Snatch + OHS
Build to 65

Clean and jerk
Build to 115

Build to 180x2

Great first night back! Lots of familiar faces and a few new ones. Always a good atmosphere!
OHS to 37 PR

Chin-up Progression (didn't really do this right, sets were broken)

14 Wallballs
14 HKRs