3 rounds for time (aim is sub 10 inc. 2x rest)
20 cal row
10 thrusters - 42kg
20 box jumps - 24"
2 minutes rest
1:44, 1:42, 1:48 (9:14) - There was a big build up of lactic acid in my quads from this!
A. Plyo push up; 6x3
2x 20kg plates, this was just a primer for the dynamic effort bench
B. Bench press; 9x3@70%, every 60s
72.5kg - 3 sets at each grip, close, medium and wide.
C.
5RNFT
10 HSPU pikes
10 strict chin ups
15s L-sit hang
60s rest
The strict chin ups were meant to be band resisted but my biceps and lats were shot from the tabata pull ups a couple of days before.
D. Skull crushers; 3x8-12
20(12), 22.5(12), 22.5(12)
E. KB front rack carry; 3x max distance @32kg e/a
150ft, 138ft, 102ft - These were really tough on the core!
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