Tuesday-

15 min easy pace

Run 200m

30 sec Passive Hang from Rings

30 sec HS Hold

30 sec Hollow Hold

+

A1. Single Arm Push Press @ 20X2, 4 x 6-8 reps, rest 20-30 sec b/w sides

A2. Supinated Grip Pendlay Row @ 20X1, 4 x 10 reps, rest 90 sec

+

3 sets @ high consistent effort

Row 40 Cals

20 Wallball, 20#

40 Double Unders

10 Toes to Bar

3 Muscle Ups

Rest 3 min b/w sets

Warm up
4 rounds

A1. 40#
A2. 105,105,115,115

Metcon
5:44
8:12
9:08

That was awful. It was 125 degrees inside the box at the time I was working out and super humid. It sucked everything out of me. Could not string my DUs together, wall balls against a wall radiating with heat was just terrible. And no matter how hard I pushed after round 1 I could bare keep a 900 cals per hour pace. So looking forward to a rest day in the AC.