Buy in:
5 min jump rope
5 min DROMs
Strength:
12 minutes to establish a 3RM STRICT Weighted Pullup.
BW, 5, 10, 20, 25, 30(2), switched grip then 30, 35
Metcon:
5 rounds for total time of:
Run 200m
10 Absolutely Vertical KBS 32/24kg (#70 DB)
15 Burpees
*Rest 2 minutes after each round.
Time: 23:11
Cash out:
5 min stationary bike
MFS:
1/2/3
Metcon was one big bag o' hurt. Another one that looked OK "on paper". Programmed rest was a big help and allowed me to go all out for the duration. Only broke once on the final set of burpees.
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