4 rounds of
Then 2 rounds of
Then 3 rounds for time of
Results: Used 185lbs/84kg for the Bench Press. Metcon 16:42.
4 rounds
Then AMRAP in 15 minutes
Results: Used 185lbs/84kg for the Squats. Broke up last set of pullups into 8+1+1. Metcon 3 rounds plus 87 meters.
Complete all 3 parts for time
Immediately followed by 3 rounds of (Scaled DT Hero WOD)
Immediately followed by
Results: 17:48. Rowed 1k in 4:08 and 4:36.
For time using only nose breathing (slow down if you need to start breathing through your mouth)…
Then for time
Results: Row 9:02. Metcon 9:43.
5 rounds of
Then Street Parking’s Vault #6, every 4 minutes for 20 minutes
Results: Original SP WOD is 24 minutes long, but with the Weighted Pullups at the beginning, I dropped the last set. As a standalone workout would do all 6. As it was, I had just over 1 minute rest per round except the last which I finished with 45 seconds to spare.