For as many sets in 7 minutes:
25 straight double unders (you cannot fraction once the 7 minute timer is started, score is amount of sets of 25 in 7 minute period)
rest EXACTLY 3 minutes
A1. Stiff Legged DL @ 3020; 95#/115#/135#/155# x 12 reps x 3 sets - you choose weight;
rest 90 sec
A2. HSPU @ 42X2; amrap x 3 sets;
rest 90 sec
rest EXACTLY 3 minutes after last HSPU set
+
Skill Work - kipping knees to elbows on rings - 5 sets of 8-15 reps;
rest as needed b/t sets
RESULTS
DU's = 14 rounds no fractions
SLDL = 125/145/165 x 12 reps I can do more on these, I was a little unsure of weight to use.
HSPU = 4/3/3 all strict. When strict amrap was finished I kipped out a few more reps.
Ring K2E = I put these in my warm-up from time to time, I like them better than bar K2E.
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