AMRAP in 15 minutes of:
Results: 3 Rounds plus 4 Bench Press. Did complete frist round unbroken. After that, borke bench into sets of 3s and 2s, T2B into 5s and RRs remained unbroken for each round.
For time complete 5 rounds of the following within a 16 minute time cap:
Results: 23:02. Forgot about the cap and kept going. Was worth it since it is a really good workout.
A. Practice Handstand progressions, Frog Stand, Handstand Hold, Wall Walk, etc.
B. Power Cleans. Return the bar to the floor after every rep.
C. Then 21-15-9 of:
Results: Part C: 5:31.
Not for time, Split Squats in the following scheme:
Then immediately after the last set do 21 Front Squats @ 30Kg
Rest as needed and then do AMRAP in 12 minutes of:
Results: For the Metcon – 3 rounds plus 2 Man Makers (first round did 14Kg MM but thought it was too hard).
EMOM for 10 Minutes
Then a gymnastics WOD for quality:
Rest as necessary.
Results: Could only finish 4 Pullups in the minute for the last 2 rounds, used 15kg. For the L-Sit, broke it into 6 x 10sec/30sec rounds. For the Handstand hold did 2 x 30 sec holds.