3 rounds not for time of:
4-6 wall walks
4-6 skin-the-cats, knees must drop below head before returning
8-12 butterfly pull-ups
+
A. 1 push press + 1 push jerk + 1 split jerk, 5 x 1; 2:00-3:00 rest
+
On a running clock:
@ 00:00:
2000m row
@ 10:00:
10 muscle-ups
20 burpees
30 double-unders
40 ring dips
30 double-unders
20 burpees
10 muscle-ups
@ 20:00:
2000m row
4-6 wall walks
4-6 skin-the-cats, knees must drop below head before returning
8-12 butterfly pull-ups
+
A. 1 push press + 1 push jerk + 1 split jerk, 5 x 1; 2:00-3:00 rest
+
On a running clock:
@ 00:00:
2000m row
@ 10:00:
10 muscle-ups
20 burpees
30 double-unders
40 ring dips
30 double-unders
20 burpees
10 muscle-ups
@ 20:00:
2000m row
- first row @ 90-95%, second @ 100%
Complete
+
A. 105, 125, 135, 145, 145
+
row 2k: 8:59.5
subbed jumping muscle ups (bottom of the ring at forehead height)
got through 15 ring dips
row 2k: 8:55.0 – this was not a 100% effort. 2:10 for the first 500m, 2:15-2:20 for the middle 1k, 2:10-2:15 for 1500-1800m, then down to 1:42 in the last 200m. could have gone much faster in the middle.
+
A. 105, 125, 135, 145, 145
+
row 2k: 8:59.5
subbed jumping muscle ups (bottom of the ring at forehead height)
got through 15 ring dips
row 2k: 8:55.0 – this was not a 100% effort. 2:10 for the first 500m, 2:15-2:20 for the middle 1k, 2:10-2:15 for 1500-1800m, then down to 1:42 in the last 200m. could have gone much faster in the middle.
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