AM
EMOM x 24
Min 1 – 8 sec AB sprint
Min 2 – 10 sec row sprint
Min 3 – 12 sec ski sprint
Min 4 – rest
Bike avg wattage was around 1300, got into upper 1400’s on the 2nd set but that was the highest
Row avg – 1:21 pretty consistently
Ski avg – 1:30 – couldn’t dip below 1:30 but was consistent on all sets
+
15-20 min mobility and down regulation work
PM
A – Unbroken complex of Power clean x 3/Thruster x 3/Front squat x 3/Split jerk x 3 – build to max effort load for this in 3 attempts or less
205 – the 3rd thruster I could feel my back round a little bit so I thought this was a good place to call it
B – Front squat – 1 rep @ 255lbs, rest 30 sec, 2 reps @ 255lbs, rest 30 sec, 3 reps @ 255lbs, rest 30 sec…repeat and continue to add 1 rep each set until you hit 9/10 RPE (a set where you know you can only complete 1 more rep). rest 5 min x 2 sets
5 – 4
1st set I feel I could’ve gotten into the 6’s but not finish. The 2nd was pretty close to the end
+
AB 30 cals @ 90% effort, rest 15 sec
AMRAP unbroken 30lb wallballs
rest 4 min x 2 sets
30 – 19
First bike, went hard and then cruised, the 2nd set was probably closer to sustainable 90% effort, that set I maintained upper 600’s lower 700’s the whole 30 cals which I was pretty excited about, that set was faster and had some carry over into the wall ball set
2nd set – missed the wall completely on rep 20 and couldn’t catch it to save it.
+
Row 30 cals @ 90% effort, rest 15 sec
AMRAP unbroken C2B pullups
rest 4 min x 2 sets
21-15
Tank was starting to run on E, first row stayed around 1300-1400 Cal/hr – 2nd was survival – pull ups felt good was just pretty smoked by the time I got there.