Every 3 minutes for 18 minutes
Then for time do 21-15-9 of
Results: For the Squats and Cleans did 95/115/125/135/140/145lbs. Metcon in 3:50.
First do 5 rounds of
Then AMRAP in 7 minutes of
Then EMOM for 10 minutes do alternating
Results: For the bench press 135/170/185/205/210lbs (could only do 1 rep at 210… 205 is a new 3RM though). AMRAP 5 rounds plus 7 reps.
Not for time do 5 rounds of
For time
Results: For the back squats – 115/145/165/185/195lbs (88kg). For the metcon 16:54 (sandbag made it very challenging for only 55lbs)
Not for time do 3 rounds of
Then AMRAP in 12 minutes of
Results: 6 rounds plus 1 rep :-).
For times per round, every 6 minutes for 30 minutes (5 rounds)
Results: 3:28, 3:33, 3:47, 3:50, 3:58.