5 rounds
- 6 x Strict Press
- Rest 30 seconds
- 5 x Bent Rows @ 24kg per side
- Rest 90 seconds
Then for time
- 15 x Kettlebell Swings @ 32kg
- 5 x Burpees
- 30 x Dumbbell Push Press @ 16kg
- 5 x Burpees
- 45 x Pullups
- 5 x Burpees
- 30 x Dumbbell Push Press @ 16kg
- 5 x Burpees
- 15 x Kettlebell Swings @ 32kg
Results: Strict Press 65-80-95-105-115lbs. Metcon 9:40. Not bad for having come up with this myself. Was wanting something between 8 and 12 mins and hit that right on.