(Ring Mu x 1 + Ring dip x 3) * 2-3 ‘reps’, rest 2-3 min bt complexes x 4
2 reps, having to go early in the am, I didn’t get a chance of due diligence to warm up the shoulder so I stayed conservative.
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On a 16 min clock
5 Rounds for time
250m Ski
12 Box Jumps @ 24″”
1 rope climb to 15ft
9:48
into, in remaining time
Find a 2RM hang snatch
195
Rope climb access is only to 12’ so i started each rope climb from a seated position. Tried to keep each ski set around 1:52 – could’ve probably pushed here a little harder and tried to stay around 1:50 or slight under that, pushed a little harder than I normally would on the box jump. Really felt better as I went on each attempt of the hang snatch. I did a 185 before and my thoracic almost collapsed so I made a conservative increase to 195 which was really crisp and clean.
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Row 2 min @ 1200 cal/hr, directly into
AMRAP 2 min DU’s, rest 4 min
Row 2 min @ 1200 cal/hr, directly into
AMRAP 2 min wallballs (20lbs to 10′), rest 4 min x 2 times through
DU → 162 – 195
WB → 47 – 46
Second round it was a little more work to keep cal/hr above 1200 except for last one, although I knew there was no more rounds, I also trusted my mechanics and just dealt with the discomfort. On the 2nd time through I took a different approach as well as trying to really tightening up my transitions, with DU I broke intentionally at 75, took about 10-15 seconds and then finished the set as time expired. With wall ball, I made a really fast transition and did 10 right away, and took a quick break, I broke again and that was to take a quick time check, was pretty sure I couldn’t will my way to finish unbroken mentally. It was the shoulder endurance that created my mental need to rest.