EMOM for 20 minutes (4 rounds of each)
Then
Results: Used 62kg/135lbs for the Hip Thrusts.
30 seconds on / 30 seconds off for 20 minutes (5 rounds of each), rotate through the following for max reps…
Results: Don’t know the total… per round ca. 8 calories-30 Mountain Climbers-15 Squats.
4 rounds of
Then EMOM for 10 minutes 5 rounds of each
Finisher, as fast as possible accumulate
Results: Used 110lbs/50kg for the Presses and Rows. Situps in 3 rounds, 2:05.
3 rounds of
Then EMOM for 8 minutes or until you cannot complete all reps in a round
Then 4 rounds of
Results: Used 195lbs/89kg for the Bench Press (my 3RM). Done as shown, last round of Bench Press had to split into 2+1 reps and last two rounds of dips split into 6+2 and 5+2+1.
4 rounds of
Then 2 rounds of
Then AMRAP in 15 minutes
Results: Used 158lbs/72kg for the Bench. 20-15 reps for the Pushups. Metcon 5 rounds plus 4 reps.