A. Emom x 20
5 one leg burpees + 3-5 strict hspu (slight deficit) + 5 cal sprint on ski erg
4 to 5 cal in erg, 5 burpees and 1 hspu. That was all could do to keep in the minute. Tried 3hspu but got real hard. Was tough.
B. Reverse Hyper - 4 sets @50% of nack squat for 10-12 reps
54kilo
C. Partner Alt wod
30' hs walk
30 burpee broad jump (1 leg)
Max bar muscle ups
Tag partner in rest 1/1
This was mostly shoulder fatigue and hands really sore In the end on Bar MU. Got all HS walks w/out falling. 7,4,5,5,5,3,2,1,2 for MU. Last three rounds low simply cause hands were burning.
D. Partner leg throws 12-15 reps x 4 sets missed this somehow didn't do
E. Db sa row 8-10 reps x 4
35#.
F. 15 min partner stretch
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