02.20
A. Front squat, 6 x 3 @ 60% 1RM; 10X1; begin a set every :60 #185
then
Every :60 for 5:00:
3 kipping handstand push-ups + 3 CTB pull-ups
then
15:00 @ 90%: 10 muscle-ups(6-4) 30 overhead squats, 115(15-7-8) 50 bar-facing burpees 6:34 build to a moderate squat clean in remaining time - #245
then For calories: :60 Assault Bike @ 97%
30 calories for me and I was Ok with that. I held the wattage below 1000 for it. My boy Doug hit 46, he can produce some power!
+ 10:00 mobility of choice
A. Front squat, 6 x 3 @ 60% 1RM; 10X1; begin a set every :60 #185
then
Every :60 for 5:00:
3 kipping handstand push-ups + 3 CTB pull-ups
then
15:00 @ 90%: 10 muscle-ups(6-4) 30 overhead squats, 115(15-7-8) 50 bar-facing burpees 6:34 build to a moderate squat clean in remaining time - #245
then For calories: :60 Assault Bike @ 97%
30 calories for me and I was Ok with that. I held the wattage below 1000 for it. My boy Doug hit 46, he can produce some power!
+ 10:00 mobility of choice
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