A. DB bench 55x21,55x16, 55x9. Short rest ~60s
B1 supinated chins 12, 12, 9x10#, 11x10#. rest ~60s
B2. band face pull with external rotation. 15x4. rest ~60s
C. muscle-ups AMRAP (-3) 7,5,4. Rest ~60s. Was super cautious here and came off the rings well before failure. Obviously with A and B before it the MU's were a bit harder.
D1. Seated DB military press 35x12, 35x12, Barbell Press 12x 95#. Rest 60s
D2. ab wheel roll outs 15 x 3.
E. DB hold max time 80# x 45s, 80#x40s, 80#x 33s. rest ~60s between.
F. DB finger curls various weights reps.
G. DB wrist curls. various weights reps.
Will E,F and G help? I don't know for sure. I often know that grip is a limiting factor for me in a CF workout so I'm going to do some grip work and see if it helps.
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