10min On/5min Off
3 ring dips
10 box jumps
row 200m
3 HSPU
10 russian kb 53#
15 DU
5 hand release pushups
10 back ext
run 200m
Notes:
4 rounds
I tried to kip the ring dips. I have to kick about 3 times to lock out. At this point its easier to go strict. I stepped down on the box jumps which slowed me down a good bit. I've got a nagging pain in my foot from some box jumps last week. Rows were fine.
8? rounds +5 kb swings
It was either 8 or 9 rounds. I lost count. Kipped HSPU and they were fine. The kb swings made my back get crazy tight. It's been tight since Sunday. Got all DU unbroken minus one set.
4 rounds
Pushups were fine. Back ext hurt. Runs were sloooooow. I don't know if it was the heat or me just sucking, but I was dragging on this last set.
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