As the title says, I told ya I would do 21 minutes!! This was difficult to say the least and the result looks like

• 103 Burpees first 7min
• 97 Burpees second 7 min
• 71 Burpees third 7 min

I am starting to think I will regret this in the morning... or tomorrow night!

A.
25-20-15-10-5
Ski-erg calories
Wall Ball

B.
5 RFT:
10 SA Devils press
20 Sit-up
40 DU

C.
100 Cal Bike-erg
*EMOM 5 Thruster (35/50kg)

For time:
* 5 rope climbs
* 25 burpees
* 10 clean & jerks (75% of 1RM)
* 25 box jumps (75cm)
* 5 rope climbs

1. RPE 8

3 rounds:
400m Run
40 Air Squats
400m Run
-3min REST

1.) Muscle clean + push press + tall jerk 3-4x 3+3+3
2.) Power snatch 5x3
3.) Jerk from rack 5 x 3
4.) Power clean 5 x 3
5.3x
A.1) romanian deadlift x5
A.2) kettlebell press x8/side

Score: avg split time

5 rounds, 20sec on/20sec off
1) HSPU (from box/ pike push up/seated press)
2) Burpee
3) Toes to Bar (hanging Leg/knee raise/sit up/ v-up)
4) Box jump (box step up)
5) Rest

6 x 3

Deadlift Wave

3x 4-3-2

1: 2-3 reps in tank

2: 1-2 reps in tank

3: 0-1 reps in tank

.

90s rest between the sets, 2min rest between the rounds

This was a quite lengthy one!!

WOD

• 8km sprint with bike, put highest gear and go as fast as possible
• 10 rounds of
  • 20 Back Extensions
  • 20 Sit Ups
• 4km run with Kelly

It was impossible to go as fast as I wanted today, thighs were smoked from the sprint yesterday and running after the BackXtensions and Sit Ups were,,, tough to say the least.

I'll totally do something like this sometime soon.