5 rounds of
Then 2 sets of
Then AMRAP in 15 minutes
Results: For the Ring Rows put my feet on a bench for the first part, on the floor for the second. Maxes were 15/10-15/11. Metcon 5 plus 22. Arms were done after this one.
5 rounds of
Then 3 rounds of
Then for time 50-40-30-20-10 of
Results: Used 210lbs for the Front Squats, happy to have gotten all 5 sets without dropping my elbows too much. Metcon 9:26.
3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…
Then 5 rounds
Then EMOM for 12 minutes alternate through the the following
Even minutes
Odd minutes
Results: Used 230-245-260lbs for the Deadlifts. First time doing 32kg Goblet Squats… surprised I could get the KB up and was able to complete all 6 rounds.
10 rounds
Then accumulate
Lumberjack 20 with Biking instead of Running or Rowing. For time:
Results: Metcon 24:47. Last set of Squat Cleans was very hard.
5 rounds of
Then 4 rounds
Then 6 rounds for time
Results: Used 170lbs for the Front Squats. Metcon 4:58 (shorter than I expected but only 36 reps total, so next time adding a 2 minute rest and repeating might be an idea to extend).