Do four, six minute rounds as follows:
Round 1:
Round 2:
Round 3:
Round 4:
Results: First 500m in 1:41, second in 1:55.
Not for time, do 5 Wall Walks. At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):
Every 2 minutes on the minute for 8 rounds do:
Then AMRAP in 16 minutes of:
Results: Fro the cleans and presses used the following wights: 43, 45, 45, 45, 48, 48, 48. For the last two sets, I had to do some push presses for the last couple of reps to get the bar up. For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.
Run 6k
Then EMOM for o5 minutes hold L-Sit for 15 seconds.
Result: 33:21 for the run.
Not for time do 5 rounds of:
Then do 4 rounds for time of:
Results: Modified version of today’s Fit2Day workout (3 x 10 minute partner AMRAP workout with the same movements split into couplets except I substituted pullups for jump squats). Since I didn’t have a partner I changed it up a bit tpoget the same amount of workout time but all at once. My Metcon took 18:55 HR max = 177(!) / ave = 168.
For the strength and skill part, it took a couple of rounds to get the muscle up timing down again but by the 3rd round was able to do all 3 unbroken.
Hanging Cleans
3-3-3-3-3 @ 55kg
Then for time of (inspired by Atomic CF WOD “Texas Man O’ War“)
Result: Very hard 15:20.