A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 2 Legless Rope Climbs (15′)
Minute 2 – 4 Strict Handstand Push-Ups to 8″/6″ Deficit
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 8 Strict Handstand Push-Ups to 4″/2″ Deficit
B.
For time:
60/40 Calorie Assault Bike
40 Bar-Facing Burpees
20 Deadlifts (315/215 lbs)
Rest until the running clock reaches 12:00, and then…
C.
For time:
Run 400 Meters
10 Snatches (165/110 lbs)
Run 400 Meters
10 Overhead Squats (165/110 lbs)
Rest until the running clock reaches 22:00, and then…
D.
For time:
100 Double-Unders
30 Toes-to-Bar
20 Shoulder to Overhead (135/95 lbs)
E.
Every 3 minutes, for 12 minutes (4 sets):
45 Second Max Rep Goblet Squats (32/24 kg)
15-20 GHD Sit-Ups
100-Foot Bearhug Sandbag Carry (heavy)
a) done – difficult lol
b) 7:29 – broke DL up 5/5/5/5
c) 7:16 – ran on assault runner, singles on snatch, OHS UB – these felt gooood
d) 3:32 – DUs 62/38 (tripped), T2B 10/10/10, S2OH UB
e) donezo – Goblet squats 21/17/18/17, 20 GHD SU, 150# sandbag
A. Done, did 6 hspu in 3rd round at 4” and went over time on 4th same movement.
B. 9:44 my legs!!!
C. 8:21 my legs again!!!
D. 4:03
E. done
A. 2 rounds rx then couldn’t keep the hspu pace on 3rd round and cut some reps, last round e2mom. 12ft ceilings so L sit from seated
B. 7:35
C. 7:24 ski erg for run (snow)
D. 2:36 all UB
A) Did one legless each round, deficit to 4″ and 2″ and 6 CTB pullups
B) 9:19 with 275#
C) 7:40 with 135#
D) 6:46 RX
E) done
A. Done. 1 legless rope climb each round. HSPU were off today so subbed L-seated dumbell press for today.
B. 10:15, had to break the deadlifts into singles
C. 7:55 with 135 lb
D. 5:07
E. Had enough time for 2 rounds
Made up yesterday- I only slept for abt 4 hrs thurs so I rested yesterday. ??♀️
A) 130/140/150/150/175/180/195/205/205/205
B) up to 165
C) 19-1- I didn’t sing up this year so I did it at home. I used 20# WB and echo bike. 289 reps. Not mad abt that!
E from today- done Rx but subbed double KB carry
Thanks Tino! Hope your weekend is great!!