1 min jumping jacks
hip hammy flow
barbell warm up: back squat at tempo with 45, 95, 135#
Every 2:30 for 15 minutes (6 sets)
Back Squat - 2 reps @31X1 tempo
This was a tough tempo as the weight got heavy. I managed 155, 170, 185, 195, 205 and 215#. I was slow out of the hole with the 1 count pause.
This was a clever couplet. I scaled the load to 55# and managed to go 12/9, 9/6 and 9 on the thrusters. I might have managed heavier, but would have needed more sets. All of the sit-ups were unbroken. I finished the round if 21 in about 3 minutes, the round of 15 in 2 minutes and the last round in a minute. Total time was 6:08.
Programming was directly from CFG for 6.17.20
I still love the timer. Programming intervals and then the count up timer is awesome. I am actually looking forward to an AMRAP so that I can program a countdown timer.