Every 2 minutes for 10 minutes
Then EMOM for 10 minutes of
Then AMRAP in 15 minutes of
Results: DL 205-235-255-265-270lbs/123kg (new 3RM). Metcon 3 rounds plus 35 reps.
1 round of
Rest 2 minutes then 4 rounds of
Then EMOM for 10 minutes
Finisher – For time 2 rounds of the following, rest as needed between rounds.
Results: Assuming a 145lbs/66kg 1RM Strict Press, used 115lbs/52kg for part 1 – 7 reps. Used 70lbs/32kg for part 2. Finisher 1:45 / 1:52.
Every 3 minutes for 15 minutes
Then for time
Results: Front Squats 135-155-165-175-185-195lbs/89kg (new 3RM). Metcon 17:20. Could really feel the Squats on that last row.
3 rounds of
Then every 2 minutes for 20 minutes
Then AMRAP in 12 minutes of
Results: Pullups and TRX APU worked well… did all rounds unbroken until round 9, then had to break up the pullups. Metcon 3 rounds plus 10 reps
Sort of a Half Murph with a full 1 mile row.
For time
Partition the Pullups, Pushups and Squats as desired. For example 10 rounds of
Results: Partitioned as shown. 27:22. Both rounds of rowing in under 7 minutes.