std warmup
200m run
3x5 pullups
back squat 1x5 45#, 1x5 95#
MAIN
A. With partner, do 3 rounds. One does pullups while other runs, then switch. Total pullup count gets subtracted from time
{
400m run
AMRAP pullups
}
My 3 rounds were: 25, 20, 25. We did 165 between us so score was 11:03 - 2:45 = 8:18
B. With partner, do 3 rounds. One does backsquats while other rows, then switch. Total squat count gets subtracted from time
{
500m row
Backsquat 115#
}
My 3 rounds were: 31, 24, 25. We did 138 between us so score was 14:29 - 2:18 = 12:11
I added:
C. MU practice
2 singles, 1 double.
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