99% 50 bpm
For time: Time Cap - 17min
100 double unders
30 Thrusters 95#
40 Walking Lunges with 95# Front Rack
This was fun. Really enjoyed this one.
Row: 3:38, paced this down.
DU’s: Screwed up twice which is not like me, but it only added 10s to what my 100-DU pace normally is.
Muscle ups: 5-3-3-2-2, feel I may have spent a little too long between sets here. Wanted to open up larger than this. Didnt feel like I was getting my hips as high as they have been getting.
FRL: 10-10-10-10, This here I feel could have been in less than 4 sets. I was fighting my GI system through all 40, I had to really try to keep everything in until I finished so I could run to the bathroom.
rest to recover
Plank 45sec into 20 Full Sit-ups
Plank 1min into 30 Full Sit-ups
Plank 1:15 into 40 Full Sit-ups
Plank 1:30 into 50 Full Sit-ups