5 min ski, 5 min bike, 5 min row

5 min
10 hollow rocks
10 superman rocks
10m hs

5 min ski, 5 min bike, 5 min row

5 hspu
10 push-ups
10 pull-ups

2km cycle time trial - 04:16
2min rest
5 rounds for time
9 deadlift at 40kg
18 walking lunges
- 08:30
4min rest
2km cycle time trial - 04:15

Power Snatch (50/30) x5,
Toes-bar x10,
Wall Ball (10/5) x15
5 Rounds for time

Total 90min
A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
(note sets if not performed unbroken)
Alternating Pistols x 10-12 reps
Ring V-Outs x 6-10 reps

B.
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes

C.
On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM > 72.5 kg, 75% of 1 RM
6 Burpees Over the Barbell
Avg/max HR 173/181

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

D.
Every minute, on the minute, for 5 minutes:
15 Chest-to-Bar Pull-Ups > 12 pull ups

Result: Minutes 1-4 12 pull ups, 5. minute 8 pull ups
60 pull ups done in 5.30.
Avg/max HR 185/192

E.
2000m row, mobility

21-15-9
Back Squat (225)
Ring Dip

With a continuous clock,

Row 1944m

Then,

6 Rounds of;
30 Burpees
30 Abmats
30 Double Unders
30 Walking Lunges

45 min time cap

“Angie”

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

Hands are trashed now....good by hand modeling career. All those hopes and dreams...

Completed with 50 push ups and 50 sit ups

3 rounds for time:

20 Push Press (115/65)
40 KB Swings (53/35)
60 situps

---

Forgot to check my time, but I think it was around 20:30. I did 105 for the push press, though I wish I had tried it as prescribed.

“Angie”

100 Pull ups-blue band

100 Push ups

100 Abmat Sit ups

100 Squats