10 min amrap @85%
2 Strict hspu
8 KBS 1.5 pd
16 cals AD
rest 10 min
10 min amrap @85%
5 ring dips
10 Box Jumps (Step Down) 20"
250 meter row
First piece: 8 rnds + 4 reps; HR avg 154, max 171
Second piece: 5 rnds + 5 dips + 10 bjsd + 80m; HR avg 162, max 172
These were perfect MAP sets for me: sets of each movement were small enough that right as I started to fatigue a given movement I'd be done and on to the next thing; HSPU only started to get hard on final few rounds. I did notice that the box jumps really spiked my heart rate and then it actually came back down while rowing.
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