Workout Log XLI

[quinquine]

Warm-up

3 rounds of:

5 pull-ups
5 ring dips
5 burpee squat jumps

Strength

Find your 1RM, overhead squat. I worked up to 45.5kg.

MetCon

3 rounds of:

10 thrusters (I did 25 kg)
50 double-unders (I did 150 singles)
15 ring dips (I did strict ring dips on the first two rounds, then had to assist with my legs)

The cap was 15 minutes. I finished in 14'11" - not too bad, I guess.

Interval

10 minute EMOM: Row or AD for 20 seconds, max effort. I chose the rower.