Sunday 12.22.13

Rating = 9

AM - DL mod + upper stamina

DL, 1 rep @ 90% per min for 6 mins - drop each rep

Complete @ 250

+

AMRAP in 10 minutes:

1 rope climb to top

3 strict hspu

6 chest to bar

9 hand release push-ups

8 rounds + 1/2 rope climb. There is a very small possibility I did 9 rounds + 1/2 rope climb, but I think it was 8. I sorta lost count halfway in. 

PM - mixed MAP sets (short int/high vol)

Rating = 9

10 sets @ high effort - on a 120 second interval:

9 air squats

7 box jumps - 20"

5 kbs - 24kg

3 burpees to 6" OH

*Goal is finish under 60 sec per set

*I want you to mix and match the order/set-up every set. Goal is same time per set no matter the order.

Secs per set = 42, 40, 38, 38, 38, 37, 37, 37, 38, 36. This felt easy.