Not for time do Front Squats, rest 2-3 minutes between rounds
Then for time do 3 rounds of
Results: For the metcon 5:34.
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.
Not for time, Push Press:
Then AMRAP in 12 minutes
Results: 4 rounds plus 12 Pullups, 9 Dips and 5 Pistols.
Perform 3 rounds of the following, rest as needed between rounds:
For time peroform 3 rounds:
Results: I forgot to write it down.
AMRAP for 12 minutes of:
Then EMOM for 5 minutes L-Sit Hold for 15-20 seconds
Result: AMRAP – 4 rounds plus 24 reps; For the L-Sit I was able to do 2 x 20 seconds and 3 x 15 seconds.