In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
20/15 Calories of Assault Bike
Deadlift 5×5 170 kg @tempo
Emom 15 minutes
1. KBS x25 32 kg 25/25/25/25/19.6
2. Broad supine grip ring rows x12/10/10/8.3/7.4
3. Push ups x20/20/20/10.7.3/10.5.5
Was running out of steam to the end. Guess Training at the end of my daily fasting window isn’t optimal, better then nothing.
Mostly a rest day
Handstand PU accessory
4 rounds not for time
10 Shoulder touches off box
10 strict T2B
10 plate walk against wall
Did plate walks by wall walking up most of the way, then plate walks. Did 6-7 per round on wall then last couple on box. Definitely seeing improvements overall.