3 sets:
Press 3 tough reps - add weight per set
AMRAP strict chin ups
Row 250 m @ 80% effort @ sub max pace
rest 2 min
+
3 sets:
Push Press 3 tough reps - add weight per set
AMRAP strict chin ups
Run 200 m @ 80% paced effort
rest 2 min
+
AMRAP Double Unders 10 min
Results
Press: 85, 105, 115(failed 3rd rep)
Push Press: 95, 115, 125
Chin ups: 10,10,8,7,8,7
Double Unders: 335
Did this workout coming off of a 12 hour night shift. Was feeling pretty good and had enough energy to put some good effort into this workout. Felt the fatigue of working all night in the pull ups and row but still put the energy forth to make it through. weight was kept a little lower than I would normally go on the presses. I wanted to make sure I got it completely locked out and held it for 1 second at the top. I think I'm still having trouble locking out because of tight shoulders but felt that I had made some progress with it today. Felt very good with the push presses, got the weight up nicely and was able to lock it out without too much trouble. I waited a good 20 min before doing the double unders. I decided to try to pace it more than I have in the past. As time was expiring I was feeling good and minimizing errors but had paced a little to much and ran out of time, otherwise I was feeling good enough to hit a PR.
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