Do 3 rounds of the following, rest 2 minutes between rounds:
- 10 x Overhead Reverse Lunges (total) @ 30kg
Then do AMRAP in 15 minutes of:
- 3 x Wall Walks
- 5 x Pullups
- 7 x Deadlifts @ 60kg
Results: 7 rounds exactly.
Do 3 rounds of the following, rest 2 minutes between rounds:
Then do AMRAP in 15 minutes of:
Results: 7 rounds exactly.
EMOM for 12 mintues do the following alternating SkiErg and Assault Bike in the Odd minute:
Results: Ave HR: 168 / Max HR: 177!
Not for time do:
Then for time do:
Results: For the AMAP: 13:40. Ave HR 158 / Max HR 174.
Not for time perform 5 rounds of:
Then for time do one round of the following:
Results: 11:33, Max HR 175/ Ave HR 163. For the Thrusters, I used my small sandbag but 7-8kg dumbbells or an empty 20kg bar would also work.
Part A: EMOM for 16 minutes do the following using a single dumbbell. Complete all reps on one side before doing the other side.
Part B: Then do AMRAP in 8 minutes of:
Part C: Rest 2 minutes then do AMRAP in 8 minutes of:
Results: Part B: 7 rouznds plus 4 KBS. Part B: 5 rounds plus 16 TT.