4 Rounds for Quality 
12 Med Ball Over Shoulder @ 30-pounds (6 each side)
12 Ball Slams
12 Ab Kick Outs (left/right around a kettlebell)

Warmed up on the rower before hitting this metcon. Note that this is for QUALITY - while my goal was to hold each exercise and set as a whole unbroken, it was not for time. I took a minute or so rest between sets so that I could maintain unbroken reps. Don't be deceived - those ball slams will still have you breathing heavy. 

Workout 89 - RowErg - Mirrored Pyramids 
(Continuous with Variable Power Intervals) The harder you push, the more resistance you feel. Sandwiched inside a warm up and cool down we build up our stamina, then test our endurance.
 
Using Rate of Perceived Exertion (RPE) Scale 
Warm Up (10 Minutes)
4 Minutes 3-5 RPE | 3 Minutes 5-7 RPE | 2 Minutes 7-9 RPE |1 Minute 3-5 RPE
 
Intervals of Work
2:30  4-5 RPE | 2:00  5-6 RPE | 1:30  6-7 RPE | 1:00  7-8 RPE | :30  9-10 RPE | :30  9-10 RPE | 1:00  7-8 RPE | 1:30  6-7 RPE | 2:00  7-8 RPE | 2:30  8-10 RPE
30 Seconds Easy between each interval 
 
Immediately into
Gradual Cool Down (10 Minutes)
1 Minute  4-5 RPE | 2 Minutes  5-6 RPE | 3 Minutes  6-8 RPE | 4 Minutes 3-4 RPE

Midline 

5 Sets for QUALITY:

5-second hollow hold

5 v-ups

5 toe touches

5 tuck crunches

5-second hollow hold

*goal is to finish this as one 'complex' without the heels touching the ground.

Deadlift 
7 sets of 2 reps
1 set at each percentage: 70-73-76%
Use final four sets to build to a heavy double

235|245|255|280|290|300|305-pounds

Used the trap bar for deadlifts. This was the first time at 300+ in a while so happy with that. 

Midline
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Five Rounds 
10 DB Thrusters @ 35lbs
300m Row

Midline

5 sets for QUALITY:

5-second hollow hold

5 v-ups

5 toe touches

5 tuck crunches

5-second hollow hold

*goal is to finish this as one 'complex' without the heels touching the ground.

I kept the intensity around 70% since this was a partner workout. I finished my row 20-30 seconds earlier and took the extra time to rest each round.  Unbroken thrusters at this weight were never in doubt. Despite all that, I was still breathing heavy throughout. Thrusters never disappoint! The midline work was difficult and I finished just three rounds then held hollow hold for :30 in place of rounds four and five. 

 A. Bench Press
10-5-3-1-1-1-3-5-10 reps

165-195-225-245-265-275(f)-225-205-185

The 265# bar went up so clean and so fast I thought for sure would be the day I made 275# but I couldn't even get the bar off my chest. I think the block is mental -- seeing 275# on the bar and getting into my own head about not having made the lift before. 

B. Midline
5 sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Row Conditioning 
8x375m
2 minutes rest
Rate: 20
Pace: 2k plus 15 seconds

Drag: 120
Push rate and speed by 2 each interval 

Midline:

5 Sets for QUALITY:

5-second hollow hold

5 v-ups

5 toe touches

5 tuck crunches

5-second hollow hold

*goal is to finish this as one 'complex' without the heels touching the ground.

I cried uncle after just three rounds. Midline conditioning needs to improve. 

Hang Squat Clean

1-1-1-1-1-1-1

135-155-165-170-175-185-189(F)

Accessory Work

For Quality x 4 rounds

Staggered Stance RDL 10/10

Hollow Hold :30 seconds

Lateral Lunge 8/8

Tuck Crunches :30 seconds

4 Rounds

Row 500m

Bike 1000m

Notes: Tried to keep the rows below 1:55 and the bike below 1:30. Hit that target for all rounds. Set damper at 5 and 125 drag. 

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

ROW CONDITIONING
1000m @ 24spm
3mins rest
500m @ 28spm
1min rest
1000m @ 24spm
3mins rest
500m @ 30spm

Notes: Start at +10 secs 2k pace and push on if you feel strong

Distance	Rate – Target (Actual)	Time
1000	24 (24)	4:03.9
500	28 (29)	1:54.8
1000	24 (25)	4:04.3
500	30 (30)	1:54.8

MIDLINE:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

A: Ski Series I - Event I
'Paincave'
8 Rounds
Ski 333m
Rest 1:30 minutes

Score is fastest and slowest rounds
Slowest: 1:22.9 (2)
Fastest: 1:19.6 (8)

B: Recovery Bike
10 minute effort
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light
*Used Schwinn Airdyne

C: Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Strength
Bench Press3-3-3-3-3-3
205-205-215-225-235-250(2)
 
Midline
5X12+0:10 Hollow Rocks + Hollow Hold 
5-second hollow hold, 5 v-ups, 5 toe touches, 5 tuck crunches, 5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

5X12+0:10 Hollow Rocks + Hollow Hold 
5-second hollow hold, 5 v-ups, 5 toe touches, 5 tuck crunches, 5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Strength:
Bench Press 8x4
-Use a load that is comfortable and can maintain good form
-Complete on the two minutes

Used 205lbs across all sets

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Notes: You should try for a PR in the later sets.

95-115-135-135-145-145-155(f)-155(f)-150-135 (pounds)

5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest  

5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Notes: Did the midline complex in the 'off' minutes of overhead hold. 

Handstand Skill Work – Complex
4 Sets – but each round you add 2 reps to each:
·         4 handstand shoulder taps
·         4 handstand straight arm  hip taps
·         4 handstand push-ups
Round 2: 6 reps of each
Round 3: 8 reps of each
Round 4: 10 reps of each

Notes: Failed on the HSPU in round 4. Was only able to complete 8 HSPU in this round. Should have tried to muscle through this.

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Cash Out:
3:00 D-Ball Hold (100)
Keep track of time and attempts to complete. The goal is to do this unbroken.  

Notes: Was able to do this unbroken

A: Power Snatch
3-3-3-3-3-3

Notes: Used 135lbs across all sets. Reps should be touch and go. Was able to hit all rounds pretty easily.

B: Durante Core
5 RDS
10 Hollow Rocks
10 V-Ups
10 Tuck Crunches
10 sec. Hollow Hold
Rest 1 min

Strength:
Bench Press 8x4
-Use a load that is comfortable and can maintain good form
-Complete on the two minutes

Used 185lbs across all sets

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Strength:
Hang Power Snatch 
3-3-3-3-3

95-115-125-135-145lbs

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

6 Rounds:
10 Step-ups (24)
15 Air Squats
20 Tuck Crunches  (hollow, to tuck, to hollow)

Strength:
Bench Press 10x3
-Use a load that is comfortable and can maintain good form
-Complete on the two minutes

205-205-205-205-205-205-215-225-235-245lbs

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.