TTT W15.S3

5' bike + CARs + general mobility
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A. Ring push up @50x1; 4-5 x 5; rest 3:00 - add weight if you can 
warmup: 2 sets of 4 reps only bodyweight
work: 10kg vest x 5 x 5. For the TUT this added weight was an RPE9
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B. Deficit deadlift @40x1; 2-3 x 5; rest 3:00
The deficit was 4''
warmup: 60kgx2; 80kgx2; 100kgx3
work: 120kgx3 (video); 125kgx3; 126kgx3; 127kgx3; 128kgx3 RPE9+

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C. Reverse crunch; 12-15 x 4; rest :90 
1st set 15 rep
2nd, 3rd and 4th sets 12 reps
Burned lower abs like hell... Controlled eccentric.
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30 minute amrap: 
50 double unders 
40 cal row 
30 cal AB 
20 box jumps (24") - step down 
10 alternating DB snatch (22.5kg)
When i saw it i had the ambition of doing 4 rounds... But i knew that it was going to be very hard because of the transitions, ...
The only objective i had in my mind was to do each round at around 7'30''
DU: all UB super happy for that! and although i was breathing heavily i could always do them UB
Row cal: done always at around 1100cal/h
30cal AB: legs were fried, so i did around 13cal/min
Bx jump: in clusters of 5 reps
DB snatch: UB no prob
1st round: 6'50
2nd: 7'20
3rd: 7'44 (here i relaxed because i had in my mind that i had to be below 25' to do 4 rounds, instead of the 22'30... when i looked again had to put pedal to the metal :P)
4th: 7'30
5th: 50DU and died after :P

I died in the end... It was an ugly one!! You're trying to kill me LOL
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5' bike at easy pace

Slept very well (8h)
Mood is ok also  :)