A. Overhead Squats
5-5-5 @ 35kg
Then
B. Complete as many rounds as possible in 12 minutes of:
Then
C. EMOM for 5 minutes hold L-Sit for 15 seconds
Result: For part B, ended up with 6 rounds (I think, may have been 7). It might have been better to replace the deadlifts with 24 – 28kg sumo deadlift highpulls with a kettlebell to get a more intense metcon out of it.
Overhead Squat
Then for time perform 21-15-9 of the following:
Result: 35kg Overhead Squat is a new PR and 1/2 body weight! Could have done more but decided to stop while I was ahead. For the METCON part finished in 6:30. First round did the T2B unbroken which might also be a PR.
Deadlifts
Then 5 rounds for time of:
Result: For the METCON part: 6:50
Against a 24 minute running clock:
Then for form perform:
5-5-5-5-5 Toes to bar in pike position
Perform 4 rounds of:
Alternating 1 minute work and 1 minute rest perform 8 rounds for max reps Burpees. So perform both exercises for the first minute, rest for the second minute, repeat for 8 rounds.
Results: Pleasantly surprised at how well the dips and pullups went. Completed full rounds of each. In part 2 completd 81 Burpees. Could really feel the abs working on around the 5th toes to bar set, had to make two tries to get the very last T2B rep in.