Not for time do 5 rounds of:
- 5 x Back Squats @ 85kg
- 3 x Bar Muscle Ups
Then do 4 rounds for time of:
- Row 250m
- 10 x Wall Balls
- 10 x Pullups
- 10 x Burpees
- 10 x Ball Slams
- 10 x Renegade Rows
Results: Modified version of today’s Fit2Day workout (3 x 10 minute partner AMRAP workout with the same movements split into couplets except I substituted pullups for jump squats). Since I didn’t have a partner I changed it up a bit tpoget the same amount of workout time but all at once. My Metcon took 18:55 HR max = 177(!) / ave = 168.
For the strength and skill part, it took a couple of rounds to get the muscle up timing down again but by the 3rd round was able to do all 3 unbroken.