shitty night sleep, dealing with some things that have my emotions and my hormones a little out of whack to pile onto the bad night sleep.
A1 – Strict 2in deficit HSPU AMRAP to when speed of concentric slows down, rest 30 sec
9-7-7
Grinded a bit too much on the last rep of the last set
A2 – Strict HSPU AMRAP to when speed of concentric slows down, rest 30 sec
8-5-5
A3 – Kipping HSPU AMRAP to when speed of concentric slows down or you have to pause longer than 2 sec in any position (mandatory 2 breaths/rep, at piked and at extension), rest walk 3-5 min x 3 sets
14-12-10
+
10 rounds for time
10 wallballs @ 30lbs
10 burpees (no jump/clap)
13:09
Done with the 7th round at 9:47, told myself to find another gear for the last round, started right about the 10 to push my limits and not letting myself slow down at all. Could have maybe done that pace with one more round, but no more than that today. Really paced early on.
+
Easy bike and hip flow cooldown