3/10
A – Exaggerated arching hang into dead hang x 3-4 ‘reps’, hold each position for 3-4 sec, rest as needed x 5 sets (https://www.youtube.com/watch?v=C995b3KLXS4)

These are good. Felt great today.

B1 – Band resisted strict C2B AMRAP (-1), rest 30 sec
B2 – Strict C2B AMRAP (-1), rest 30 sec
B3 – Band assisted strict C2B AMRAP (-1), rest 4-5 min x 3 sets (same)

C1 – Strict HSPU AMRAP (-1), rest 30 sec
C2 – Strict HSPU AMRAP (-1), rest 30 sec
C3 – BB shoulder to overhead @ 115lbs AMRAP TNG reps (any pause terminates set), rest 4-5 min x 3 sets

These are hard. I have this scores on the board. I felt ok. But TNG STO kicked my ass this time

+
8 sets (same, goal of trying for all 8 under the time window)
Odd sets – 10 row cals @ strong effort into 10 bar facing burpees @ 2.5 sec/rep
Even sets – 10 AB cals @ strong effort (but NOT sprint effort, keep watts below 700) into 10 bar facing burpees @ 2.5 sec/rep
Rest 30 sec bt sets
*if you fall outside of 25 sec window rest 2 min then continue and accumulate volume for the day

This one I didn’t fall out once. It sucked my legs were concrete afterward. It I made it through. I was proud I felt energetic.
+

200m run, rest 1:1 x 20, goal finish times between 51-54 sec, take a bigger break after 10 if needed

I hit the goal. I will always hit this goal. Just a lot of time. Felt great. Solid training.