Do three rounds of the following, concentrate on form:
Then for time do 21-15-9 of:
Then EMOM for 10 minutes do:
Results: Did the AMRAP in 5:25.
The original workout, if done as prescribed, would have only lasted 4 minutes since I cannot manage the second round weight. Also since I wanted a decent workout for Sunday, I modified the workout to be 3 sets at the lowest Rx weight. After the first 4 minutes I recorded my score then just continued to complete the 3 sets for time.
Results: After 4 minutes, 82 reps. For the complete 3 sets – 18:06.
Every 3 minutes for 12 minutes do
Then do AMRAP in 5 minutes:
Then every 30 seconds for 8 minutes do alternating:
Results: 4 rounds plus 5 x HSPU and 5 x SDHP.
Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below. Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar. So do a set of Front Squats, followed by either Kipping PU or Kipping T2B. In the next round switch PU or T2B. Try and focus on efficiency in the kip.
Then do AMRAP in 10 minutes of:
Results: For the AMRAP did exactly 7 rounds.
Not for time do:
Then for time do:
Results: For the AMAP: 13:40. Ave HR 158 / Max HR 174.