split.

my knee needs a bit of rest, so we split it up today:

my work: 300 seconds of each of the following, rest as necessary.

slosh pipe overhead hold
v-sit
rock hold @ 10#
FLR feet @ 24"
ring support (top of dip)

total hold time: 25 minutes, total time elapsed ~45 minutes.

others:

KB race! complete KB complex, no setting down.

10 each lift
RTW (2)
Fig 8 (2)
halo (2)
swing (2)
goblet squat
push squat
1/2 deck squat
snatch + windmill (2)
1/2 TGU (2)
OHS (2)
TGU (2)

210 movements:

d: 13:22 @ 20#
c: 15:04 @ 25#
k:22:30 @ 36#

3 way racked step up ladder, 1-6-1

Slosh pipe Max hold

d: 1:30, 1:30
c: 3:30, 1:30
k: 2:30, 4:00