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Every 5 min for 15 min:
30 cal row
20 deadlift 225
10 dball over shoulder 100
R1: 3:35
R2: 3:58
R3: 4:38
Row in 1:33-1:39
Dl as 10-10
Dball ub
3 rounds:
Ski 1k
50' handstand walk
Rest 1min
R1: 8:15
R2: 6:53
R3: 6:15
Ski in 4:10 every time.
Hs werent great but decent for the fatigue
Pause Front squat
5x2 80%
195
20min cap:
75cal row buy in
100-80-60-40-20
DUs
25-20-15-10-5
T2B
75cal row buy out
Time: 18:52
First row in 3:07
Second row in 3:32
T2b as 10-10-5, 10-5-5, 8-4-3, 5-5, 5
21-15-9
Muscle up
Cals bike
Powersnatch 115
Time: 20:44
Mu as 8-5-4-4, 6-3-2-3-1, 5-4
Snatch all singles
45min cap:
10-20-30-40-50-40-30-20-10
Wallball 20#
Abmat situps
Cal rogue bike
Time: 48:40
Had 15 situps done in the 20 set at 45 min.
