Warm Up
One set of:
Assault Bike x 3 minutes
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
A.
In 15 minutes build to today’s 3-RM…
Pause Front Squat @ 33X1
Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
B.
Every 4 minutes, for 20 minutes (5 sets), for times:
400 Meter Run
12 Thrusters (75/55 lbs)
6 Bar Muscle-Ups
A. 160# did 115-135-155-160-165 did 165×2
B. scaled 65# thrusters 6 strict pullups did a few BMU and just didn’t have the ability to hit the time caps at that hr with bmu
2:50-2:49-2:53-2:56-3:05 all movements unbroken runs 1:50-1:55
145lbs FS
2bmu × 5rnds
A. Up to 123kg, which I’m happy about.
B. Done with 5 BMU each round (3,2)