AMRAP in 12 minutes of
2 rounds of
Then, 2 rounds of
Results: Scaled the dumbbells from 22.5kg to 16kg and and the bar muscle ups to pullups. Finished exactly 4 rounds (one pass through the whole thing) for a total of 136 reps.
Do 4 standard 4 minute, 8 interval, 20/10 tabatas. Rest 1 minute between each. Count total reps for all 32 intervals.
Results: This was a short workout (only 15 minutes total). Deadlift – 52 reps, Clean – 43, Front Squat – 35, Push Press – 56, total reps = 186.
Part A – Handstand work. EMOM for 10 minutes do
Then for time do 500 Double Unders, every minute on the minute do
Results: Finished metcon in 11:45. 125 unbroken DUs in first round!
For time (time cap of 20 minutes) do:
Results: My dumbbell only goes to 21kg so had to use that. Finished in 19:55. The Box I used for the box jump overs is shown below…
Not for time do Deadlifts:
The do Bench Press working up to a heavy 1 RM:
Finally do 2 x 4 minute 20/10 (8 rounds) Tabatas
Result: For the deadlift did 95/115/135/155/165lbs. For the bench press got up to 205lbs/93kg.