Do 4 rounds of
Then do AMRAP in 10 minutes of
Results: Back Squats 115/135/155/185/205. Handstand Pushups 10/10/9/9/6. For the metcon 3 rounds plus 2 reps.
Take 15 – 20 minutes and work up to a heavy
For time do the following (time cap of 25 minutes):
Immediately followed by 12 rounds of
Results: For the front squats got up to 3 x 185lbs/84kg. For the metcon stopped at the time cap after 9 rounds plus 5 reps.
Every 3 minutes for 15 minutes do
Increase weight per round.
For time do two rounds of
Results: For the Back Squats got up to 205lbs/93kg. Finished the metcon in 10:48.
Part A – Not for time do 5 sets of
Part B – Increase weight per set.
Then for time do 21-15-9 of
Part C – Then for time do
Results: For part A did 95/115/135/150/165lb. For part B finished in 6:54. For PartC finished in 7:43 with 6 breaks.
For quality, every 90 seconds for 18 minutes ( 6 rounds total ) do each set (90 seconds per set):
Then do AMRAP in 20 minutes of:
Results: Rowing distance is a result of my rower only providing distances in 0.1 mile increments so 320m is 0.2 miles :-p. For the metcon did 5 rounds plus 320m row.