AD 20mins
Row 20mins
AD 20mins
all easy pace
Completed. Did 50min
PM
3 sets tough
3, 2, 1, 3, 2, 1
FS 245# from floor
pHSPU 8" deficit
rest AD easy spin 4mins
+
4mins 95% effort
12 kbs 1.5pd
10 walking lunges
5 box jumps 24"
rest 3mins
4min 95% effort
Row 150m
2 pHSPU
10 T2B unbroken
rest 3mins
4min 95% effort
30 DU
5 CTB chin ups unbroken
rest 3mins
4min 95% effort
Run 200m
12 burpees
PM
3 sets tough
3, 2, 1, 3, 2, 1
FS 245# from floor
pHSPU 8" deficit
rest AD easy spin 4mins
+
4mins 95% effort
12 kbs 1.5pd
10 walking lunges
5 box jumps 24"
rest 3mins
4min 95% effort
Row 150m
2 pHSPU
10 T2B unbroken
rest 3mins
4min 95% effort
30 DU
5 CTB chin ups unbroken
rest 3mins
4min 95% effort
Run 200m
12 burpees
Messed up the 3 tough sets. Did squat cleans for every rep. 3,2,1. Felt good.
2:06,1:47,1:35
Amrap1 - 4rds+12
Amrap2 - 3rds+100m
Amrap3 - 6rds+20 DU
Amrap4 - 3rds
Felt really good overall for these. Was pushing hard at end. Wasn't messed up as much.
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