8 rounds for total reps (a Crossfit Mainsite Workout scaled from 10 rounds to 8)
Results: 45-45-44-41-38-35-35-35 (deadlifts @ 165lbs)
EMOM perform a Strict Pullups ladder starting at 2 reps and adding 2 per round until you cannot complete all reps in a round.
Rest 1 minute then EMOM perform a Dip ladder starting at 4 reps and adding 4 reps per round:
Rest 1 minute then EMOM perform a V-Up ladder starting at 4 reps and adding 4 reps per round:
Rest 1 minute then EMOM perform a Air Squat ladder starting at 5 reps and adding 5 reps per round:
Then do two standard Tabatas (8 rounds, 20 sec work, 10 sec rest) resting 2 minutes between rounds of alternating
Then do one Tabata (8 rounds, 45 second work, 15 second rest) of
Results: Pullups 2-4-6-8-4, Dips 4-8-12-16-9, V-Ups 4-8-12-16-18, Air Squats 5-10-15-20-25-30-31.
Every 3 minutes for 15 minutes
5 rounds for time of:
Results: Bench Press 125/145/165/185/195/200. Metcon in 11:08
5 rounds
Then for time do 21-15-9 of
Results: Power Cleans 95/115/125/130/135. Dips 20/14/12/11/12. Metcon 10:56.
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.