Today...suckfest
Warmup:
Deads / Pull-ups/ Cable Rows
135 x 10; OH x 10; 190 x 15
135 x 10; OH x 10; 210 x 10
The suck:
Round 1
Deads 225 x 10
OH pull-up x 10
Cable Row 210 x 10
Rope and ladder 80# x 20m rope
Round 2
Deads 315 x 10
OH pull-up x 10
Cable Row 210 x 10
Rope and ladder 80# x 20m rope
Round 3
Deads 315 x 10
OH pull-up x 10
Cable Row 210 x 10
Rope and ladder 80# x 20m rope
Round 4
Deads 315 x 10
OH pull-up x 10
Cable Row 210 x 10
Rope and ladder 80# x 20m rope
**as little rest as possible between any given exercise or round. Push yourself.
Rope and ladder link:
I use an 80# sand bag and a 20m (65 ft), 3" battle rope.