500m row
std warmup
200m run
MAIN
A. 10 min emom
{
odd: 10HSPU or Rx+ 5 strict HSPU (I did strict)
even: 10 T2B
}
B. Partner "kelly" with buy-in/out
{
100 Russian KBS 53# (2x25 each)
Kelly: 5 rounds for time of
{
400m run (together w partner)
30 box jumps 24" (alternating 15 each)
30 wallball 20# (alternating 15 each)
}
100 Russian KBS 53# (2x25 each)
}
time: 28:05
C. 3 rounds, each movement for 30s for reps, 4:30 total
{
pullups
pushups
air squats
}
6,12,15
6,12,15
5strict,15,20
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