2 Weeks...

Until ONLINE Qualifiers...
I will not qualify, but it will be fun to compete and see where I can end up...

Warm-Up
Mobilize
30 Thrusters (45#)
Shrimp Squats 3 x 5 each side
-----------------------
17.2 Kinda...
2 Rnds for Time:
50' DB Front Rack Lungewalk (25' down & back / 50/35)
16 HR Push Ups
8 DB Front Squats (50/35)
2-4m REST
2 Rnds for Time:
50' DB Front Rack Lungewalk (25' down & back / 50/35)
16 Bar Muscle Ups*
8 DB Front Squats (50/35)
2-4m REST
4 Min AMRAP:
50' DB Front Rack Lungewalk (25' down & back / 50/35)
16 HR Push Ups
8 DB Front Squats (50/35)

Ladick ~ 4:30 / 7:28 / 2 Rnds + 12' Lungewalk
Daliege ~ 4:39 / 6:16 / 2 Rnds + 12' Lungewalk
tb ~ 4:38 / 9:21 / 2 Rnds + 1 Lungestep
Whoa...those Bar MU...
Rnd 1 = 6-5 + 5 C2B / Rnd 2 = 5-3-3 + 5 C2B
Pushed that last AMRAP to get the 2 Rnds...
HR @ 90s = 144
HR @ 3m = 128
HR @ 5m = 112

AFTERNOON - ENGINE
Echo Bike
6 x 90s (1:23 easy spin / 7s @ 100%)
---------------------------
2m Pedal (hard, but sustainable pace)
2m Easy Spin
2m Pedal (hard, but sustainable pace)
1:45 Easy Spin
2m Pedal (hard, but sustainable pace)
1:30 Easy Spin
2m Pedal (hard, but sustainable pace)
1:00 Easy Spin
2m Pedal (hard, but sustainable pace)
45s Easy Spin
2m Pedal (hard, but sustainable pace)
30s Easy Spin
2m Pedal (hard, but sustainable pace)

tb ~ All 6 were over 1100 WATTS (100 RPM) / (80 Calories)
then...
60-61 RPM's (233-247 WATTS)...able to sustain that...
0-30s easy...30-1:30 tough...1:30-2m...HARD to hold it!
7.97miles / 226 Calories