2:00 easy bike/row/ski/run
3 sets of (5 slow air Kang squats + :10-:20 passive hang from bar/rings)
+
Every 2:30 for 15:00 (6 sets):
3 back squats, 40X1
*build from light/moderate to a final tough triple
+
Every :60 for 10:00 (10 sets):
5 DB thrusters
5 strict pull-ups, CTB pull-ups, ring rows, or Australian pull-ups
*challenging loading/variations that allow for the work to be done in :30 each round
+
5:00-10:00 coach-led mobility
Post results to comments.
A. Started at 175 and didn’t count correctly. Thought final set was 205 but turns out it was 225. So yay.
B. 35 lb dumb bells and CTB. Rounds 6, 7 and 9 didn’t quite make the CTB in 30 seconds
I think Liz and I ended our final set at 175/185…
40# dumbbells
5 strict pull ups