Quick warm-up and get going...
Powder Keg (sort of...)
With a continuous running clock:
@ 0:00 begin with AMRAP in 5min:
600m Run + 1 Rnd Cindy (5 Pull Ups + 10 HR Push Ups + 15 Air Squats)
Max Reps Power Cleans w/ remaining time (155/105)
5 Min REST ~
@ 10:00 Mark begin AMRAP in 5 Min:
400m Run + 2 Rnds Cindy
Max Reps of Power Cleans w/ remaining time (185/135)
5 Min REST ~
@ 20:00 Mark begin AMRAP in 5 Min:
200m Run + 3 Rnds Cindy
Max Reps Power Cleans w/ remaining time (225#/155#)
Stamina Conditioning
EMOM x 12 min:
odd ~ 10 C2B Pull Ups
even ~ 15 Wall Balls (20/14)
Halbur ~ 22 (105) / 5 (135) / 4 (155)
tb ~ 14 / 7 / 2 / EMOM completed!
10 & 15 were UB each round w/ 30# on 1, 3, 5 & 6, 20# on 2 & 4... that was just enough to maintain the 15 WB w/o breaking it up and still being able to catch my breath... WOW was the 30# tougher on this...
Defend me, O God, and plead my cause against a godless nation.
From deceitful & cunning men rescue me, O God.
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