Training

Wednesday

6 x 45 sec Run @ 97% effort, walk 5 min
+
Wall Climbs, 3 fast reps x 5 sets, 60 sec
+
TGU's, 24kg/arm x 3/arm x 5 sets, 30 sec b/t arms


Thursday
Part1
A. Front Squat @ 20X1, 2 reps @ 205lb/minute x 10 minutes - concentric speed is goal
B1. Push Press @ 21X1, 5-5-5-5, 120 sec
199-199-204(4)-204
B2. Parallel Grip Chin-ups @ 50X0, 2-3 x 4 sets, 120 sec
30-30(2)-30(2)-30(2)
C1. Jumping Push-ups, 6 max effort x 6 sets, 60 sec
C2. Chest to Bar Chins, 12 x 6 sets, 60 sec
only got to set 5 before chins went to shit so shut er' down!

Part2
10 rounds for time:
50 Double Unders
25 KBS - 16kg
15 Unanchored Sit-ups

26:46
only breaks in 1st 2nd and 7th round of DUs.  everything else unbroken.