5 rounds of
Rest as needed between sets.
Then for time do 50-40-30-20-10 of
Results: Split Squats 65-80-95-105-110. For the metcon 13:49. All KBS unbroken, but situps were slow.
Spend 15 – 20 minutes working on handstands (Handstand Hold, Wall Walks, Plate Walks, Frog Stand, etc.)
Inspired by CF Invictus workout from Nov 22.
For time
Results: 18:30
5 rounds
Then AMRAP in 12 minutes
Results: Back Squats 95/115/137/155/170. AMRAP 3 rounds plus 500m row and 6 plate walks.
Every 3 minutes for 15 minutes:
Then for time:
Results: For the metcon 10:18
Every 2 minutes for 10 minutes (5 rounds) do
Then using the final weight from the first part, EMOM for 10 minutes
Then every 2 minutes for 6 minutes (3 rounds)
Results: For the back squats, the final weight I used was 200lbs.