Saturday- MAP Long Low Vol
5 sets @ 80% effort
Row 500m
3 Burpee Muscle Ups
10 kipping HSPU's
Run 200m
20 Thrusters, 45#
rest 5 min b/w sets

5:58

3 Burpee Muscle Ups
Row 500m
10 kipping HSPU's
20 Thrusters, 45#
Run 200m
rest 5 min b/w sets

6:02

20 Thrusters, 45#
10 kipping HSPU's
Row 500m
Run 200m
3 Burpee Muscle Ups
rest 5 min b/w sets

5:33

Run 200m
20 Thrusters, 45#
3 Burpee Muscle Ups
Row 500m
10 kipping HSPU's
rest 5 min b/w sets

6:04

3 Burpee Muscle Ups
20 Thrusters, 45#
Run 200m
Row 500m
10 kipping HSPU's
rest 5 min b/w sets

5:56

took the runs easy to not mess up my calves or shins after how bad they felt last night. everything else felt fine.