Row 1 km at better than 1:50/200m pace (3:34 time)

8 (30/30) row/rest intervals - Avg watts 409W

Single-arm Plank, 20s per arm

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.
Your score is the lowest amount of reps during the whole tabata.
Example: 12-12-11-11-10-10-10-12 -> score is 10.

Time; 1PM
Temp; 88
Real Feel; 102
Humidity;54%
UV Index;7

Focused on CFE running skill.
Kept HR between 83 - 88% (169 - 178BPM).

Nutrition; ~10AM (major sleep in) - 3 whole eggs with 1.5 slices of cheese and bacon bits, 2 pieces of sandwich flats with butter, 8oz of OJ. Then 2 cups of coffee while that was digesting. Had 3 endurolytes ~ 20 minutes before run. No water in system (that was stupid).

Avg Pace; 10:28/mi
Max Pace; 7:52/mi

Avg HR; 173bpm
Max HR; 183bpm

Mile 1 = 9:18 / mostly downhill - this included my max pace
Mile 2 = 10:24 / first half is uphill - second is downhill
Mile 3 = 11:25 / mostly uphill
Last Tenth = 01:22 (13:15 pace) uphill

Total 75min
WU: 500m row
HSPU practice on two abmats - 1 rep!
Headstand practice
LiikkuvuusWOD 60min
Core: 100 abs & 100 backs

100 pull ups
100 push ups
100 sit ups
100 squats

HSPU 5x5

• I got to round 5 unbroken. Had to break round 5 up into 3-1-1

For time:
750 m row
35 ball slams (20#)
35 sit ups
500 m row
25 ball slams
25 sit ups
250 m row
15 ball slams
15 sit ups

Deadlift 1 RM

15min EMOM clean + hang clean + split jerk.

Power Cleans 5-5-3-3-1-1
95-95-115-115-120-120#

Then,

15 min AMRAP

5 Power Cleans 115/85

10 Front Squats 115/85

15 Hand release push ups

7 rds + 8 reps