Not for time (take as much time as needed) do 3 rounds of:
3 x Turkish Getups @ 18kg per side
Then for time do:
30 x Clean and Jerk @ 43kg (95lbs)
Result: Turkish Getups were good at 18kg! Occasionally lost the center with the weight but was able to recover. Took plenty of time to recover between sets so that I could complete them unbroken and in fairly good form. Did Grace in 3:53. HR max=172 / ave=157.
HR Graph
EMOM alternate:
Then perform as many rounds and reps as possible in 14 minutes of:
Results: For the metcon part completed exactly 7 rounds. V-Ups were not pretty but manageable.
Not for time do 5 sets of:
For time perform 21-18-15-12-9-6-3 of:
Results: Metcon: 16:04. HR max = 173 / ave = 156. Really good hard metcon part. Front Squats were also really good, video showed elbows up, back straight.
HR Graph During Metcon
Not for time do 4 rounds of:
The Pushup positions are demonstrated here at GymnasticsWOD.
The for time do 4 rounds of:
Result: Metcon done in 8:15. Body weight bench press was at 73kg.
Hanging Cleans
3-3-3-3-3 @ 55kg
Then for time of (inspired by Atomic CF WOD “Texas Man O’ War“)
Result: Very hard 15:20.