John Carrino

Met: Helen
3 Rounds
Run 400
21 KB Swing @ 24kg
12 pullups
12:11 Rx

Str: Zercher Squat 5 sets of 3 reps
205 x 3

Str: jerk emom 2repsx8
Met: row 2k. 7:39.7

EMOM x 12 HPSn_1 HSn_1

met: AMRAP 10:00
Run 100m
5 strict pullups
max pushups

4/52

Row 2k: 7:39.9

Row 5x500m with 2 min rest between
1:48.1
1:48.6
1:48.1
1:47.8
1:49.7

Worked hard to keep them all under 1:50. That last one was HARD. I looked up my 500m PR and it is 1:38.3 10s off the best for 5 seems good to me.

Str: Push Jerk (3,3,3,3,2,2,2) (115,125,135,145,155,155,155)

Met: 10 -> 1
Pullups
Pushups
Situps
Squats

8:57 Rx

Str: DL (5-3-2-1-1-1-1) (345, failed 2x on 365)

Met:
Run 400m
21-15-9 {
Pullups
Burpees
}
Row 500m

11:59 Rx

Str: TGU (1,2,3,4,5)LR @ 16kg

Met: 10min AMRAP
10 pistol (alternate legs)
10 medball v-ups (20lb)
10 medball cleans (20lb)
4+4 Rx

47:38 Rx (not with body armor)

Str: press / push press / push jerk (95 -> 145) OMOM 12 min

Met: 3 rounds
run 400m
50 double unders

8:44 Rx