AM AD Intervals + PM Training

AM

Airdyne 30:30 x16
5 minutes rest
x2
Did this as a partner workout with Kez, you go i go. We hit 317 cals in the first 16 intervals and 322 cals in the second 16 intervals. I had to have the seat lower than i'm used to which blew my quads up!

PM

EMOM x12
1 clean + 1 front squat @70% of FS
100kg 

Back rack static lunges,  3x8-12, 1 minute rest
80(12), 90(12), 100(12)

7 minute AMRAP
40 wall ball @9kg
40 burpees
30 wall ball
30 burpees
20 wall ball
20 burpee
10 wall ball
10 burpee
127 reps - Struggled with fatigue in my chest and shoulders from yesterdays push ups and muscle ups. No pop off the floor in the burpees and my shoulders were on fire from the get go with the wall balls.