Complete 5 sets of the following:
Then do two 20/10 4 minute tabattas alternating for each round.
Then EMOM for 4 rounds do 30 second (or max effort) Handstand Hold.
Results: The tabatta was really hard, I guess I need to work on situps and twists more often. Could hardly move at the end.
Part A: EMOM for 8 minutes do a 30 second Handstand Hold
Part B: EMOM for 8 minutes do one Wall Walk. Start with a pushup, end with a pushup.
Part C: AMRAP in 16 minutes of:
Results: Pat C: 8 rounds plus 15 situps, 12 sdhp, and 3 dips.
A. Every 2 minutes, for 10 minutes (5 sets):
B. Every 3 minutes, for 15 minutes (5 sets):
C. Three sets of the following:
Results: The format was taken from CF Invictus with some slight modifications. Part C can also be done resting 45 seconds between sets but I forgot and just did all three rounds in a row. Part C took 5 minutes, but time is not very important in this one. Don’t underestimate the Lunges… holding so much weight in each hand for 20 reps kills your upper body and your forearms.
Do four, six minute rounds as follows:
Round 1:
Round 2:
Round 3:
Round 4:
Results: First 500m in 1:41, second in 1:55.
Part A: Not for time complete 3 rounds of:
3 x Turkish Getups @ 20kg per side alternating sides for each rep
Part B: Then perform AMRAP in 12 minutes of:
Part C: Then 6 rounds of:
Results: Part B – 7 rounds plus 8 Pushups and 8 Cleans. For Part C – completed 24 total (11,4,3,2,2,2).