Not for time (take as much time as needed) do 3 rounds of:
3 x Turkish Getups @ 18kg per side
Then for time do:
30 x Clean and Jerk @ 43kg (95lbs)
Result: Turkish Getups were good at 18kg! Occasionally lost the center with the weight but was able to recover. Took plenty of time to recover between sets so that I could complete them unbroken and in fairly good form. Did Grace in 3:53. HR max=172 / ave=157.
HR Graph
EMOM alternate:
Then perform as many rounds and reps as possible in 14 minutes of:
Results: For the metcon part completed exactly 7 rounds. V-Ups were not pretty but manageable.
Not for time do 5 sets of:
For time perform 21-18-15-12-9-6-3 of:
Results: Metcon: 16:04. HR max = 173 / ave = 156. Really good hard metcon part. Front Squats were also really good, video showed elbows up, back straight.
HR Graph During Metcon
Practice Double Unders.
Perform as many rounds and reps as possible in 15 minutes of:
Results: 5 Rounds plus 18 Reps (95 KB swings, 28 Presses, 25 Pullups). HR max= 170 / Ave=168.
For time run 8k.
Then EMOM for 5 minutes, hold 15 second L-Sit.
Results: Run took 45 minutes even. HR max=177, ave=148.