EMOM for 10 minutes
Then do 3 rounds for max reps of
Results: Deadlifts were a bit too easy. Should have probably gone with 265lbs/120kg (next time). For the metcon 95/85/77 reps.
Every 3 minutes for 15 minutes
Then against a 10 minute running clock do
Immediately followed by AMRAP of
Results: For the Rows 95/105/110/115/125lbs. For the metcon 8 rounds plus 3 reps.
Against running 12 minute clock, for time, do the following ladders
Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do
Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do
Results: The last two rounds of 25 and 30 Burpees were really hard, I was running on empty by that point. For the first set finished in 9:20, second set 8:55, third set 11:21.
In 15-20 min build to a heavy 3 rep Front Squat
Then AMRAP in 12 minutes of
Results: For the front squats got up to 195lbs. For the AMRAP 7 rounds plus 10 reps.
Not for time do 5 rounds of
Three sets for max reps of:
Results: For the clean complex did 95,115,120,125,130lbs. For the metcon, did 60,50,50 for a total of 160 reps.