3 Rounds for time (goal finish of sub 8:30)
12 DB Box Step Ups – 50/hand, 24in
10 TTB
8 Burpee Box Jump Overs – 24in
10 CTB Pull-Ups
12 SA DB Hang PC/J – 50lbs, 6/side
9:04 – not sure where the fall off came exactly, finished first round about 2:40. After last db c&j didn’t leg go of one db and grabbed other db and went right into step ups, I think I glanced at the clock and think it said 3:40 (ball parkish) which means it took me about 1 min of course to do the step ups, first round took 41. I feel transitions were pretty quick, I also think burpee were consistent, don’t know splits I’m sure they slowed down slightly, on 3rd round of step ups I tripped stepping up to the box on rep 8, so not only was my pace probably of the 1 min split time but the trip slowed me down quite a bit as well, wasn’t able to shake it out and get right back in the groove. Glanded at the clock and didn’t think I was going to make it but pushed the burpees with the intent to do so, glanced at the clock for c2b and was on the bar right around target time. Rounds 2&3 were super hard (more perceived of) db c&j, and holy shit this was grippy. Last round of c2b wasn’t smooth at all but I knew my grip was a factor but wasn’t going to take a break to gather myself and just managed and found a way to keep going.
(rest to 12 min mark after finishing)
Squat clean x 1.1.1, rest 15 sec bt reps, 2 min bt sets x 3 sets (not maximal, just get some lifting done under a little residual fatigue)
225-245×2