Not for time
Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:
Then for time do 3 rounds of
Results: For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs. For the metcon took 5:25.
I took the first part from CF Invictus. The idea is to do each clean in the set as an individual movement so that you can put the bar down, reset and then do the next for a total of 4. This way you can concentrate on form and maybe higher weights than if you did it without rest between the reps. Increase weights per set.
Every 4 minutes, for 20 minutes (5 sets) of:
Then not for time do 5 sets of desdlifts with the following reps per set
Results: Disappointed with the cleans since I only got up to 155lbs/70kg. For the Deadlifts got up to 275lbs/125kg for the last set (all the weight I have right now).
Four rounds of the following with a heavy working weight:
Then AMRAP in 15 minutes of
Results: Did the Front Squats with 135lbs. For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).
Every 4 minutes for 20 minutes do:
For time do two rounds of:
Rest 4 minutes between sets.
Results: For HSPU did 13-10-10-7-6. For the Metcon I forgot what I wrote :-/ and did two 5 minute AMRAPS instead of everything for time. So ended up doing 38 reps in the first round and then 28 reps in the second round.
Every 2 minutes do as many rounds and reps as possible until you cannot complete all reps in a round:
Then for total calories do 20/10 tabata on the assault bike followed by a second 20/10 tabata for total reps of double unders.
Results: For the first part, did 6 rounds plus 19 reps (10 dips and 9 KB swings). For the assault bike, 43 calories. For the DUs, 154.