CFDC
Complete 5 rounds of:
1 rope climb
4 Turkish get-ups (alternating)
16kg, 20kg, 24kg, 24kg, 24kg
Push press 8 x 3 (OTM) @ 155#
Metcon: Complete 6 rounds of:
6 chest-to-bar pull-ups
6 burpees
9 toes-to-bar
24 double-unders
Rest 90 seconds
Notes: The rope climb/TGU piece was more difficult than anticipated. It's not that TGUs at the weight I used are particularly difficult, it's moreso that they require focus and attention and that they take a while to perform. My leg was flopping all over the place on the initial sit-up portion of the movement and my efficiency on the rope seemed to dwindle as I got closer to the top. Felt strong on push press. OTM-style work really allows you to hone the movement without breaking down due to heavy loads. Everything was solid on the metcon with the exception of toes-to-bar. My abs broke down after the second round and I had to resort to swinging singles. This basically took away the conditioning piece from the last four rounds. Obviously need much more volume on this movement.
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