Back squat
Warm up: 10x50, 10x70, 5x90, 5x110.
Work sets: 2s x 3r x 130 kg, 1s x 5r x 130 kg.
Bonus: 10r x 100 kg.
Military press
Warm up: 10x20, 10x30, 10x40, 5x55, 5x62.
Work sets: 2s x 1r x 70 kg, 1s x 4r x 70 kg.
Bonus: 14r x 50 kg.
Rows
Warm up: 10x20, 15x30, 10x40, 10x60, 5x75, 3x85.
Work sets: 2s x 1r x 95 kg, 1s x 3r x 95 kg.
Bonus: 20r x 60 kg.
WOD
EMOTM 20 minutes:
2 muscle up (false grip)
10-11-12-...-30 DUs (adding 1 DU every round)
Did everything without problems. Still unable to fully lock out in the bottom with the false grip, but just being able to do 40 muscle ups is quite cool for me.
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