day 13, 6x2 @ 80%

18 minute EMOM
(1) – 1 to 2 rope climbs
(2) – 10 to 20 cal assault bike
(3) – 10 to 20 KB swings

Brutal session today. 42 minutes Amrap, 21 burpees, 5 pull ups, 15 burpees, 10 push ups, 9 burpees, 15 squats to step. 7 rounds and 14 burpees done, but not as done as me😩😂

12 Rounds
30:30 Tabata Row

day 11, 6x2 @ 80%

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(17)
FGB clock
rope slams
hrpu
cone runs
abmat sit up
airdyne/row

bench/strict
5-4-3-2-1

Finisher
60 sec six inch hold
stretch/smash any hotspots

Finished off yesterday's challenge in 9:20 so 59:20 total time. Then 1/3 ratio of wide grip strict pull up then kipping pull ups, rep for round. Done 1/3, 2/6, 3/9, 4/12, 5/15, 6/18, 7/21, 8/24, 9/27, 10/30.

TUESDAY
PUSH / PULL
EMOM 7 mins
2 x Front Squat (from Racks)
EMOM 7 mins
2 x Back Squats
——
3 rounds for time
20 x KB Front Squats @24/16
20 x Push Ups (Release at the top)
——
200m Sprint on Rower
1 Legless Rope Climb
5 rounds

3 rounds for time of:

• 165-lb. thrusters, 7 reps
• 15 muscle-ups
• 165-lb. power snatches, 10 reps

Bring Sally up, Bring Sally down. Plank challenge throughout the entire song.

Moby - Bring Sally up