AM – Bike 25 min @ aerobic pace
Done
+
10 min locomotion work
Done
PM
A – Strict HSPU cluster – AMRAP (-1), rest 30 sec x 3, rest walk 5 min x 3 sets (ensure you stop before failure)
10-8-7
12-6-4
10-6-5
+
B1 – 5 strict pullups, rest 15 sec
B2 – 8 kipping pullups, rest 15 sec
B3 – 11 C2B pullups for time, rest 3-4 min x 3 sets
:13-:12-:14
+
C – 10 rounds for time
1 rope climb 15′
10 box jump/step down 24in
9:07
Psychologically wanted to slow down on the box jumps but kept telling myself there was no reason to. After round 3 got tired of doing 2 bug pulls and 1 baby pull on the rope climb, and this is the first time I can recall doing 2 pulls every time
+
D – 30 sec AB tough pace, 90 sec easy spin x 3 87/88 RPM avg
88 RPM
88/89 (got up to 91/92 but could not hold it)