Row 5k out of bed fasted @z1 pace (1 sec faster than week 3)
Done. 8 AM Fasted.
1:57 pace. 19:30.
Spent 5 minutes rolling and stretching prior. Helped. Felt great this morning.
EMOM x 10:
1 x 17' rope climb. Varied techniques.
Starting to feel back to normal. Energy is slowly creeping back. Excited for later.
A. Power clean and push jerk 3 reps on the minute 185# for 10 min
Done. Easy. Half TnG, half singles.
B. 50 hspu for time
Kipping needs practice. Use to PHSPU's
7 min amrap:
8 toes to bar
8 ctb chin ups
6 + 3 T2B
Tried for round/minute. Not today. Breathing felt great though.