105 min
Warm up & preparation for metcon

B.
Three rounds for time of:
5 Strict Handstand Push-Ups > HSPU 5 kg plates
10 Alternating Pistols
15 Pull-Ups*
12 Deadlifts (155/105 lbs) > 40 kg
9 Hang Power Cleans (155/105 lbs) > 40 kg
6 Shoulder to Overhead (155/105 lbs) > 40 kg
*1. rnd 15 pull ups, 2. & 3. rnd 5 pull ups + 5 strict pull ups, tore hand
Results: 6.09, 5.58, 6.00 = 18.07

C.
Rest 4-6 minutes after “Mary Meets DT,” and then…

Every 3 minutes, for 12 minutes (4 sets) for times:
Row 250 Meters
50 Double-Unders
Results: 1.56, 1.57, 1.55, 1.52
Total HR 166/189

D.
Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111 > 8,8,8
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012 > 8,8,8
Rest 45 seconds