Perform five, three minute rounds of the following :
Then
Result: 100 KB swings accomplished in 5 rounds: 35-50-65-80-90-100. and took 6:19.
Deadlifts
Then 5 rounds for time of:
Result: For the METCON part: 6:50
Against a 24 minute running clock:
Then for form perform:
5-5-5-5-5 Toes to bar in pike position
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Results: Max weight was 40kg (3rd round). Weight progression: 30kg – 35kg – 40kg – 45kg – 45kg. For the last two sets broke them in to 4-3 reps and 3-2-2 reps respectively. Took a total of around 25 minutes with 2 – 4 minutes rest between sets.
Perform 4 rounds of:
Alternating 1 minute work and 1 minute rest perform 8 rounds for max reps Burpees. So perform both exercises for the first minute, rest for the second minute, repeat for 8 rounds.
Results: Pleasantly surprised at how well the dips and pullups went. Completed full rounds of each. In part 2 completd 81 Burpees. Could really feel the abs working on around the 5th toes to bar set, had to make two tries to get the very last T2B rep in.