Squat Therapy, Push ups and Pull Downs

Warm up:- spealler, 10 wallballs, 2 kick ups

Squat Therapy
5 x air
3 x bar hold @ pin 12
3 x bar hold @ pin 13
3 x bar hold @ pin 13 a little closer
3 x bar hold @ pin 13  closer still

DB Rows
5 @ 2kg
5 @ 7kg
5 @ 10kg

These felt quite odd!

Push ups - I got my 3's close to my recent 1RM (PU Bars on 4" box 6 June 11 when started Strength work) and surpassed my 3RM from Feb 11 (Pre wrist injury) so decided to test my 1RM again
3 @ Pin 4
2 @ Pin 2
1 @ Pin 1
1 @ PU bars on floor = PR
1 @ Full on Floor = PR Wahoo!!!! 
    Huge Thanks to GD for strength program and Carl Poali for wrist positioning   I got my full push up back after hurting my wrist Feb 11!!
I rested a few secs and did another one to make sure it wasn’t a fluke lol!! My core/plank wasn’t 100% but I cam work on that


U/H Pull downs using high pully on knees
5 @ 10kg / 22lb
3 @ 20kg / 44lb
3 @ 25kg / 55lb
3 @ 34kg / 75lb
3 @ 39kg / 86lb

Metcon couplet
10-7-4 Push ups @ pin 5
21-15-9 U/H pulldown @ 20kg / 44lb

Done in 4.37 mins