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!
Take 15 to 20 minutes and work on Pistols. Record best set.
Then EMOM for 10 minutes:
Then for time:
Results: Best Pistol round was 6 alternating reps (3 per leg) unbroken with heel on 10lb plate and 5lb counter balance. For the HSPU, used 3cm deficit for first 6 rounds then 5cm for the last 4. Metcon in 14:50.
EMOM for 10 minutes do:
Then for time do:
Results: For the metcon finished in 11:35.
For time do 5 rounds of:
Results: Third time I did this type of workout. Took a total of 44:34 this time (44:50 and 43:57 the other two times).